Warm Up /
2x
| 1 | x | 300 | Freestyle | alternate sides for breathing | --:-- |
| alternate sides for breathing | |||||
| 1 | x | 100 | Kick | dolphin kick | --:-- |
| dolphin kick | |||||
| 1 | x | 100 | Butterfly | fly drill/swim by 25 | --:-- |
| fly drill/swim by 25 | |||||
| 1 | x | 100 | Kick | flutter kick | --:-- |
| flutter kick | |||||
| 1 | x | 100 | Backstroke | back drill/swim by 25's | --:-- |
| back drill/swim by 25's | |||||
| 1 | x | 100 | Kick | breastroke kick | --:-- |
| breastroke kick | |||||
| 1 | x | 100 | Breaststroke | breastroke drill/swim by 25's | --:-- |
| breastroke drill/swim by 25's | |||||
| 1 | x | 100 | Kick | flutter kick | --:-- |
| flutter kick | |||||
| 1 | x | 100 | Freestyle | free drill/swim by 25's | --:-- |
| free drill/swim by 25's |
Main Set /
1x
| 12 | x | 75 | IM | Rotating IM (1 - fly, back, breast 2 - back, breast, free 3 - breast, free, fly 4 - free, fly, back) | --:-- |
| Rotating IM (1 - fly, back, breast 2 - back, breast, free 3 - breast, free, fly 4 - free, fly, back) | |||||
| 6 | x | 200 | Mixed | Odd's IM no free, Evens free | --:-- |
| Odd's IM no free, Evens free | |||||
| 1 | x | 500 | Kick | Streamline on back (5-7 underwaters off each wall) | --:-- |
| Streamline on back (5-7 underwaters off each wall) | |||||
| 12 | x | 25 | Freestyle | Sprint (Tempo trainer 18 Seconds) | --:-- |
| Sprint (Tempo trainer 18 Seconds) |
Cool Down /
1x
| 1 | x | 100 | Freestyle | --:-- | |
| 1 | x | 100 | Kick | --:-- | |
Total Duration: 00:00:00
Total Distance: 5300
Created with Virtual Swim Coach