Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
1x
| 1 | x | 200 | Mixed | Swim | --:-- |
| Swim | |||||
| 1 | x | 200 | Mixed | Kick | --:-- |
| Kick | |||||
| 1 | x | 200 | Mixed | Drill - Bow and Arrow | --:-- |
| Drill - Bow and Arrow |
Main Set /
1x
| 4 | x | 100 | Freestyle | Breath every 3 | --:-- |
| Breath every 3 | |||||
| 5 | x | 50 | Freestyle | Red Zone | --:-- |
| Red Zone | |||||
| 3 | x | 100 | Freestyle | Breath every 5 | --:-- |
| Breath every 5 | |||||
| 5 | x | 50 | Freestyle | Red Zone | --:-- |
| Red Zone | |||||
| 2 | x | 100 | Freestyle | Breath every 7 | --:-- |
| Breath every 7 | |||||
| 5 | x | 50 | Freestyle | Red Zone | --:-- |
| Red Zone |
Cool Down /
1x
| 1 | x | 200 | Mixed | --:-- | |
Total Duration: 23:58:40
Total Distance: 2450
Created with Virtual Swim Coach