Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
1x
| 1 | x | 800 | Freestyle | Every 4th 100 backstroke | --:-- |
| Every 4th 100 backstroke | |||||
| 12 | x | 50 | Drill | IM order | --:-- |
| IM order | |||||
| 1 | x | 200 | Kick | Fly kick on back w/ arms at your side | --:-- |
| Fly kick on back w/ arms at your side |
Main Set /
3x
| 8 | x | 50 | Butterfly | Odd - Fly / Even - Free | --:-- |
| Odd - Fly / Even - Free | |||||
| 1 | x | 200 | IM | Swim | --:-- |
| Swim | |||||
| 3 | x | 100 | Freestyle | Descend 1-3 | --:-- |
| Descend 1-3 | |||||
| 1 | x | 200 | IM | 80% effort | --:-- |
| 80% effort |
Rest 1:00
Cool Down /
1x
| 1 | x | 200 | Mixed | Free / Backstroke | --:-- |
| Free / Backstroke |
Total Duration: 00:03:40
Total Distance: 5100
Created with Virtual Swim Coach