Dryland
3x
| 1 | x | 1 | Stretching (10min) | 1st round only |
| 1 | x | 40 | Jumping Jacks | |
| 1 | x | 60 | Flutter Kicks | |
| 3 | x | 60 | Crunches | Mixed |
2:00 Rest After Set
Warm Up /
1x
| 5 | x | 200 | Mixed | Odd - Free Descend 1-3 / Even - Kick w/ board (negative split) | --:-- |
| Odd - Free Descend 1-3 / Even - Kick w/ board (negative split) |
2:00 Rest After Set
Main Set /
1x
| 1 | x | 400 | Pull | Free w/ buoy & paddles (breathe every 5th) | --:-- |
| Free w/ buoy & paddles (breathe every 5th) | |||||
| 5 | x | 100 | Freestyle | Descend 1-5 | --:-- |
| Descend 1-5 | |||||
| 3 | x | 300 | Freestyle | Negative split | --:-- |
| Negative split | |||||
| 1 | x | 600 | Freestyle | Race for time | --:-- |
| Race for time |
Cool Down /
1x
| 1 | x | 200 | Mixed | Free / Backstroke | --:-- |
| Free / Backstroke |
Total Duration: 00:03:05
Total Distance: 3600
Created with Virtual Swim Coach