Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
1x
| 1 | x | 200 | Freestyle | --:-- | |
| 1 | x | 200 | Mixed | 150 swim / 50 kick | --:-- |
| 150 swim / 50 kick | |||||
| 1 | x | 200 | Mixed | 100 swim / 100 kick | --:-- |
| 100 swim / 100 kick | |||||
| 1 | x | 200 | Mixed | 50 swim / 150 kick | --:-- |
| 50 swim / 150 kick | |||||
| 1 | x | 200 | Kick | --:-- | |
Main Set /
3x
| 3 | x | 50 | Freestyle | breath every 3/5/7 | --:-- |
| breath every 3/5/7 | |||||
| 4 | x | 25 | Freestyle | 8 kick off wall | --:-- |
| 8 kick off wall | |||||
| 4 | x | 50 | Freestyle | sprint | --:-- |
| sprint | |||||
| 1 | x | 50 | Freestyle | easy | --:-- |
| easy |
1x
| 1 | x | 300 | Freestyle | build by 100 | --:-- |
| build by 100 | |||||
| 1 | x | 300 | Freestyle | broken 10 seconds rest between 100 | --:-- |
| broken 10 seconds rest between 100 |
1x
| 12 | x | 50 | Freestyle | stroke count | --:-- |
| stroke count |
Cool Down /
1x
| 1 | x | 200 | Freestyle | --:-- | |
Total Duration: 00:00:00
Total Distance: 3900
Created with Virtual Swim Coach