All freestyle with a little bit of kicking mixed in. The main set has a challenging set of 100s with descending intervals. (2,000 yards / meters)

10 x 100 Free With Descending Intervals

All freestyle with a little bit of kicking mixed in. The main set has a challenging set of 100s with descending intervals. (2,000 yards / meters)

Dryland

2x

1 x 1 Stretching (10min) 1st round only
1 x 1 Run 1st round only
3 x 45 Crunches
3 x 20 Resistance Bands
2:00 Rest After Set

Warm Up /

1x

2 x 200 Freestyle Last 50 Backstroke --:--
Last 50 Backstroke
3 x 100 Kick Descend 1-3 --:--
Descend 1-3
1 x 200 Pull Breathe every 5th --:--
Breathe every 5th
2:00 Rest After Set

Main Set /

1x

2 x 100 Freestyle 60% effort --:--
60% effort
2 x 100 Freestyle 70% effort --:--
70% effort
2 x 100 Freestyle 80% effort --:--
80% effort
2 x 100 Freestyle 90% effort --:--
90% effort
2 x 100 Freestyle FAST --:--
FAST

Cool Down /

1x

1 x 100 Mixed Free / Back --:--
Free / Back

Total Duration: 00:02:00

Total Distance: 2000

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