Dryland
3x
| 1 | x | 1 | Stretching (10min) | 1st round only |
| 3 | x | 1 | Stadiums (20+ stairs) | Find a small hill or run 1/2 mile if no stairs available |
| 1 | x | 20 | Pushups | |
| 1 | x | 40 | Squats | |
| 1 | x | 1 | Isometrics 2:00 | Choice |
3:00 Rest After Set
Warm Up /
1x
| 4 | x | 100 | Freestyle | Every 4th 25 backstroke | --:-- |
| Every 4th 25 backstroke | |||||
| 8 | x | 50 | Drill | IM order | --:-- |
| IM order |
2:00 Rest After Set
Main Set /
3x
| 1 | x | 400 | Pull | Free w/ buoy only - Negative split | --:-- |
| Free w/ buoy only - Negative split | |||||
| 2 | x | 100 | Freestyle | #2 faster | --:-- |
| #2 faster | |||||
| 2 | x | 200 | Freestyle | #2 faster | --:-- |
| #2 faster |
Rest 1:00
Cool Down /
1x
| 1 | x | 300 | Freestyle | Every 3rd 50 backstroke | --:-- |
| Every 3rd 50 backstroke |
Total Duration: 00:04:30
Total Distance: 4100
Created with Virtual Swim Coach