Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
1x
| 1 | x | 200 | Freestyle | Good technique; Every 4th 25 Backstroke | --:-- |
| Good technique; Every 4th 25 Backstroke | |||||
| 8 | x | 25 | Drill | IM Order | --:-- |
| IM Order | |||||
| 2 | x | 200 | Freestyle | Middle 100 Fast | --:-- |
| Middle 100 Fast | |||||
| 8 | x | 50 | Kick | FAST: 25 Free Kick; 25 Fly Kick | --:-- |
| FAST: 25 Free Kick; 25 Fly Kick | |||||
| 1 | x | 300 | Pull | Negative Split: 1st 150 - Breathe every 3rd; 2nd 150 - Breathe every 5th | --:-- |
| Negative Split: 1st 150 - Breathe every 3rd; 2nd 150 - Breathe every 5th |
2:00 Rest After Set
Main Set /
1x
| 15 | x | 50 | IM | 25 Fly / 25 Back -- RACE - 200 Pace: Target time = 1/4 of your fastest 200 IM pace (2:00 = 0:30) | --:-- |
| 25 Fly / 25 Back -- RACE - 200 Pace: Target time = 1/4 of your fastest 200 IM pace (2:00 = 0:30) | |||||
| 1 | x | 200 | Mixed | Free / Back Mix Easy | --:-- |
| Free / Back Mix Easy |
2:00 Rest After Set
1x
| 15 | x | 50 | IM | 25 Back / 25 Breast -- RACE - 200 Pace: Target time = 1/4 of your fastest 200 IM pace (2:00 = 0:30) | --:-- |
| 25 Back / 25 Breast -- RACE - 200 Pace: Target time = 1/4 of your fastest 200 IM pace (2:00 = 0:30) | |||||
| 1 | x | 200 | Mixed | Free / Back Mix Easy | --:-- |
| Free / Back Mix Easy |
2:00 Rest After Set
1x
| 15 | x | 50 | IM | 25 Breast / 25 Free -- RACE - 200 Pace: Target time = 1/4 of your fastest 200 IM pace (2:00 = 0:30) | --:-- |
| 25 Breast / 25 Free -- RACE - 200 Pace: Target time = 1/4 of your fastest 200 IM pace (2:00 = 0:30) |
Cool Down /
1x
| 1 | x | 250 | Mixed | Free / Back | --:-- |
| Free / Back |
Total Duration: 00:10:55
Total Distance: 4400
Created with Virtual Swim Coach