Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
1x
| 1 | x | 400 | Mixed | Freestyle w/ every 4th 25 backstroke | --:-- |
| Freestyle w/ every 4th 25 backstroke | |||||
| 4 | x | 50 | Drill | IM Order - 25 Drill / 25 Free Swim | --:-- |
| IM Order - 25 Drill / 25 Free Swim | |||||
| 1 | x | 200 | Kick | Choice w/ board | --:-- |
| Choice w/ board |
Main Set /
2x
| 1 | x | 200 | Pull | Free w/ bouy & paddles; Breathe every 3rd | --:-- |
| Free w/ bouy & paddles; Breathe every 3rd | |||||
| 3 | x | 100 | Freestyle | Descend 1-3, 80% to FAST | --:-- |
| Descend 1-3, 80% to FAST |
Cool Down /
1x
| 1 | x | 100 | Mixed | Free / Back | --:-- |
| Free / Back |
Total Duration: 23:59:10
Total Distance: 1900
Created with Virtual Swim Coach