Warm Up /
1x
| 2 | x | 200 | Freestyle | Swim slow /no fly | --:-- | 140 |
| Swim slow /no fly | ||||||
| 2 | x | 300 | Drill | fins 3 x (50 drill + 50 B5's) 1.) 6/1/6 2.) 6/3/6 3.) 6/5/6 | --:-- | 140 |
| fins 3 x (50 drill + 50 B5's) 1.) 6/1/6 2.) 6/3/6 3.) 6/5/6 | ||||||
| 2 | x | 300 | Drill | fins 3 x (50 drill + 50 B7's) 1.) Popov 2.) Broken Arrow 3.) Shoulder Tap | --:-- | 140 |
| fins 3 x (50 drill + 50 B7's) 1.) Popov 2.) Broken Arrow 3.) Shoulder Tap |
1:00 Rest After Set
Main Set /
2x
| 2 | x | 200 | Backstroke | descend mod to hard | --:-- | 180 |
| descend mod to hard | ||||||
| 1 | x | 200 | Freestyle | hypoxic 4 hard | --:-- | 200 |
| hypoxic 4 hard |
3:00 Rest After Set
5x
| 3 | x | 50 | Freestyle | freestyle mod | --:-- | 160 |
| freestyle mod | ||||||
| 2 | x | 75 | Freestyle | time trials ,High intensity | --:-- | 200 |
| time trials ,High intensity |
Rest 3:00
Cool Down /
1x
| 2 | x | 75 | Backstroke | last 25 hard | --:-- | 160 |
| last 25 hard | ||||||
| 1 | x | 150 | Freestyle | easy no fly | --:-- | 130 |
| easy no fly |
Total Duration: 00:26:20
Total Distance: 4600
Created with Virtual Swim Coach