Warm Up /
1x
| 1 | x | 200 | Choice | --:-- | |
| 1 | x | 200 | Freestyle | --:-- | |
Main Set /
1x
| 6 | x | 50 | Mixed | FL/BK, BK/BR, BR/FR X2 | --:-- |
| FL/BK, BK/BR, BR/FR X2 |
4x
| 1 | x | 50 | Drill | UW dolphin-1 pull before wall+ fast turn | --:-- |
| UW dolphin-1 pull before wall+ fast turn | |||||
| 1 | x | 50 | Drill | 2-2-2 | --:-- |
| 2-2-2 |
3x
| 2 | x | 25 | Butterfly | --:-- | |
| 1 | x | 50 | Kick | streamline on back-immediately after fly | --:-- |
| streamline on back-immediately after fly | |||||
| 1 | x | 50 | Freestyle | EZ | --:-- |
| EZ |
2x
| 4 | x | 50 | Mixed | Butterfly/breaststroke upll down, EZ Fly back | --:-- |
| Butterfly/breaststroke upll down, EZ Fly back | |||||
| 4 | x | 25 | Mixed | Alt Fr/Fl Fast | --:-- |
| Alt Fr/Fl Fast |
1x
| 8 | x | 25 | Mixed | Alt BK/FL, Turn at opposite wall. | --:-- |
| Alt BK/FL, Turn at opposite wall. | |||||
| 4 | x | 50 | Mixed | Alt BK/FL, FIF | --:-- |
| Alt BK/FL, FIF | |||||
| 1 | x | 100 | Butterfly | For time | --:-- |
| For time |
Cool Down /
1x
| 1 | x | 200 | Choice | --:-- | |
Total Duration: 00:00:00
Total Distance: 2850
Created with Virtual Swim Coach