Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
1x
| 2 | x | 150 | Freestyle | Middle 50 backstroke | --:-- |
| Middle 50 backstroke | |||||
| 4 | x | 50 | Kick | Free w/ board | --:-- |
| Free w/ board |
2:00 Rest After Set
Main Set /
1x
| 4 | x | 50 | Kick | Choice - No board | --:-- |
| Choice - No board | |||||
| 10 | x | 100 | Freestyle | #1 & #6 - 1st 25 Fast / #2 & #7 - 2nd 25 Fast / #3 & #8 - 3rd 25 Fast / #4 & #9 - 4th 25 Fast / #5 & #10 - Choice Stroke | --:-- |
| #1 & #6 - 1st 25 Fast / #2 & #7 - 2nd 25 Fast / #3 & #8 - 3rd 25 Fast / #4 & #9 - 4th 25 Fast / #5 & #10 - Choice Stroke |
Cool Down /
1x
| 1 | x | 200 | Freestyle | Every 4th 25 backstroke | --:-- |
| Every 4th 25 backstroke |
Total Duration: 00:02:50
Total Distance: 1900
Created with Virtual Swim Coach