Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
1x
| 1 | x | 400 | Freestyle | --:-- | |
| 8 | x | 50 | Mixed | Drill/Swim IM order (1:00) | --:-- |
| Drill/Swim IM order (1:00) | |||||
| 6 | x | 50 | Kick | Fly kick on back - streamline (1:10) | --:-- |
| Fly kick on back - streamline (1:10) | |||||
| 8 | x | 150 | IM | 100 IM + 50 free (2:35) | --:-- |
| 100 IM + 50 free (2:35) |
Main Set /
1x
| 1 | x | 25 | Kick | :30 | --:-- |
| :30 | |||||
| 1 | x | 50 | Kick | 1:20 | --:-- |
| 1:20 | |||||
| 1 | x | 75 | Kick | 1:40 | --:-- |
| 1:40 | |||||
| 1 | x | 100 | Kick | 2:00 | --:-- |
| 2:00 | |||||
| 1 | x | 125 | Kick | 2:20 | --:-- |
| 2:20 | |||||
| 1 | x | 150 | Kick | 2:40 | --:-- |
| 2:40 | |||||
| 1 | x | 175 | Kick | 3:05 | --:-- |
| 3:05 | |||||
| 1 | x | 200 | Kick | 3:30 | --:-- |
| 3:30 |
1x
| 1 | x | 200 | Freestyle | 2:55 | --:-- |
| 2:55 | |||||
| 1 | x | 175 | Freestyle | 2:35 | --:-- |
| 2:35 | |||||
| 1 | x | 150 | Freestyle | 2:15 | --:-- |
| 2:15 | |||||
| 1 | x | 125 | Freestyle | 1:55 | --:-- |
| 1:55 | |||||
| 1 | x | 100 | Freestyle | 1:35 | --:-- |
| 1:35 | |||||
| 1 | x | 100 | Freestyle | 1:15 | --:-- |
| 1:15 | |||||
| 1 | x | 50 | Freestyle | :55 | --:-- |
| :55 | |||||
| 1 | x | 25 | Freestyle | :30 | --:-- |
| :30 |
Cool Down /
1x
| 1 | x | 200 | Freestyle | --:-- | |
Total Duration: 00:00:00
Total Distance: 4325
Created with Virtual Swim Coach