Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
2x
| 1 | x | 400 | Mixed | Freestyle - every 4th 25 Backstroke | --:-- |
| Freestyle - every 4th 25 Backstroke | |||||
| 6 | x | 50 | Drill | IM Order - No Free | --:-- |
| IM Order - No Free | |||||
| 8 | x | 75 | Kick | Odd - Choice (70%) / Even - Free Fast (90%) | --:-- |
| Odd - Choice (70%) / Even - Free Fast (90%) |
2:00 Rest After Set
Main Set /
2x
| 1 | x | 100 | IM | Swim @ 60% | --:-- |
| Swim @ 60% | |||||
| 1 | x | 50 | Freestyle | Easy | --:-- |
| Easy | |||||
| 1 | x | 100 | IM | Swim @ 70% | --:-- |
| Swim @ 70% | |||||
| 1 | x | 50 | Freestyle | Easy | --:-- |
| Easy | |||||
| 1 | x | 100 | IM | Swim @ 80% | --:-- |
| Swim @ 80% | |||||
| 1 | x | 50 | Freestyle | Easy | --:-- |
| Easy | |||||
| 1 | x | 100 | IM | Swim @ 90% | --:-- |
| Swim @ 90% | |||||
| 1 | x | 50 | Freestyle | Easy | --:-- |
| Easy | |||||
| 1 | x | 100 | IM | RACE | --:-- |
| RACE | |||||
| 1 | x | 50 | Freestyle | Easy | --:-- |
| Easy |
Rest 1:00
1:00 Rest After Set
2x
| 1 | x | 400 | Freestyle | Negative Split | --:-- |
| Negative Split | |||||
| 1 | x | 400 | IM | Round #1 80% Effort, Round #2 FAST | --:-- |
| Round #1 80% Effort, Round #2 FAST |
Cool Down /
1x
| 1 | x | 200 | Mixed | Free / Back | --:-- |
| Free / Back |
Total Duration: 00:05:50
Total Distance: 5900
Created with Virtual Swim Coach