Warm Up /
1x
| 2 | x | 100 | Freestyle | 30 1: choice 2: RIMO evo | --:-- | 130 |
| 30 1: choice 2: RIMO evo | ||||||
| 4 | x | 75 | Freestyle | O: 616 E: fl/bk/br | --:-- | 140 |
| O: 616 E: fl/bk/br | ||||||
| 6 | x | 50 | Freestyle | O: k/s sk/s dr/s @ 1 E: speed play @ :50 | --:-- | 140 |
| O: k/s sk/s dr/s @ 1 E: speed play @ :50 |
Main Set /
1x
| 14 | x | 50 | Freestyle | O: 25 DPS/25 EZ E: fast (2pace) | --:-- | 180 |
| O: 25 DPS/25 EZ E: fast (2pace) |
1x
| 2 | x | 25 | Freestyle | hard | --:-- | 160 |
| hard | ||||||
| 2 | x | 50 | Freestyle | 37 1/2 @ :50 starts & turns | --:-- | 160 |
| 37 1/2 @ :50 starts & turns | ||||||
| 6 | x | 50 | Freestyle | Specialty (IM) bk/br | --:-- | 160 |
| Specialty (IM) bk/br | ||||||
| 4 | x | 75 | Freestyle | shake out back | --:-- | 160 |
| shake out back |
1x
| 12 | x | 25 | Freestyle | 4 w fins 4 1 breath free 4 RIMO evo | --:-- | 160 |
| 4 w fins 4 1 breath free 4 RIMO evo |
4x
| 1 | x | 100 | Freestyle | kick w snorkel | --:-- | 140 |
| kick w snorkel | ||||||
| 1 | x | 75 | Freestyle | kick w snorkel | --:-- | 140 |
| kick w snorkel | ||||||
| 1 | x | 50 | Freestyle | fast swim *work legs | --:-- | 140 |
| fast swim *work legs | ||||||
| 1 | x | 25 | Freestyle | easy | --:-- | 140 |
| easy |
1:00 Rest After Set
Cool Down /
1x
| 1 | x | 100 | Freestyle | easy | --:-- |
| easy |
Total Duration: 00:21:00
Total Distance: 3650
Created with Virtual Swim Coach