Dryland
1x
| 1 | x | 1 | Stretching (10min) | |
| 9 | x | 1 | Resistance Bands | 3 x (1:00 of each - front pull / tricep ext / front push) |
3:00 Rest After Set
Warm Up /
1x
| 1 | x | 400 | Freestyle | Every 4th 25 backstroke | --:-- |
| Every 4th 25 backstroke |
2x
| 4 | x | 50 | Mixed | Odd - free / Even - stroke | --:-- |
| Odd - free / Even - stroke | |||||
| 4 | x | 50 | Kick | Free w/ board | --:-- |
| Free w/ board |
2:00 Rest After Set
Main Set /
3x
| 4 | x | 100 | Freestyle | Ascend 1-4 | --:-- |
| Ascend 1-4 | |||||
| 4 | x | 100 | IM | #2 and #4 fast | --:-- |
| #2 and #4 fast | |||||
| 1 | x | 400 | Freestyle | Descend by 100s | --:-- |
| Descend by 100s |
Rest 1:00
Cool Down /
1x
| 2 | x | 150 | Mixed | Free / Backstroke | --:-- |
| Free / Backstroke |
Total Duration: 00:05:20
Total Distance: 5100
Created with Virtual Swim Coach