Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
1x
| 1 | x | 200 | Freestyle | Easy warm up | --:-- |
| Easy warm up | |||||
| 6 | x | 50 | Freestyle | Fast in and out of turns | --:-- |
| Fast in and out of turns | |||||
| 4 | x | 50 | Butterfly | Fast 15m breakouts | --:-- |
| Fast 15m breakouts | |||||
| 1 | x | 200 | IM | Swim | --:-- |
| Swim |
2:00 Rest After Set
Main Set /
1x
| 20 | x | 25 | Butterfly | RACE - 100 Pace: Target time = 1/4 of your fastest 100 pace (1:00 = 0:15) | --:-- |
| RACE - 100 Pace: Target time = 1/4 of your fastest 100 pace (1:00 = 0:15) |
Cool Down /
1x
| 1 | x | 300 | Mixed | Free / Back | --:-- |
| Free / Back |
Total Duration: 00:08:10
Total Distance: 1700
Created with Virtual Swim Coach