Warm Up /
1x
2 | x | 300 | Freestyle | easy freestyle | --:-- | 120 |
easy freestyle | ||||||
1 | x | 200 | Pull | pull buoy as 4 x (12 1⁄2 scull # 1 + 12 1⁄2 doggy paddle + 25 freestyle) | --:-- | 120 |
pull buoy as 4 x (12 1⁄2 scull # 1 + 12 1⁄2 doggy paddle + 25 freestyle) | ||||||
1 | x | 300 | Drill | Fins ↑ popov ↓ freestyle B5s | --:-- | 120 |
Fins ↑ popov ↓ freestyle B5s | ||||||
2 | x | 100 | Kick | fins torpedo kick | --:-- | 130 |
fins torpedo kick |
Main Set /
1x
10 | x | 50 | IM | 3x50 butterfly, 3x50 backstroke, 2x50 breaststroke, 2x50 freestyle) | --:-- | 180 |
3x50 butterfly, 3x50 backstroke, 2x50 breaststroke, 2x50 freestyle) | ||||||
5 | x | 100 | Freestyle | freestyle B7s | --:-- | 160 |
freestyle B7s |
1x
1 | x | 200 | Freestyle | fins (fast freestyle) ONE FINS | --:-- | 160 |
fins (fast freestyle) ONE FINS | ||||||
5 | x | 100 | Freestyle | freestyle B7s | --:-- | 160 |
freestyle B7s |
1x
8 | x | 50 | Freestyle | allout timed set | --:-- | 200 |
allout timed set | ||||||
16 | x | 50 | Freestyle | change breath 50m freestyle B3/5/7/3. | --:-- | 200 |
change breath 50m freestyle B3/5/7/3. |
Cool Down /
1x
6 | x | 75 | Kick | w/fins | --:-- |
w/fins | |||||
1 | x | 200 | Pull | w/paddles | --:-- |
w/paddles | |||||
3 | x | 75 | Freestyle | Easy | --:-- |
Easy |
Total Duration: 00:21:50
Total Distance: 5075
Created with Virtual Swim Coach