Warm Up /
2x
| 1 | x | 400 | Freestyle | Fins swimming 300 mod &100 fast | --:-- | 140 |
| Fins swimming 300 mod &100 fast | ||||||
| 1 | x | 300 | Freestyle | Fins swimming 200 mod &100 fast | --:-- | 140 |
| Fins swimming 200 mod &100 fast | ||||||
| 1 | x | 200 | Freestyle | Fins swimming 100 mod &100 fast | --:-- | 140 |
| Fins swimming 100 mod &100 fast | ||||||
| 1 | x | 100 | Freestyle | Fins swimming 50 mod &50 fast | --:-- | 160 |
| Fins swimming 50 mod &50 fast | ||||||
| 1 | x | 50 | Freestyle | Fins swimming 50 fast | --:-- | 180 |
| Fins swimming 50 fast |
Rest 0:30
1:00 Rest After Set
Main Set /
1x
| 30 | x | 50 | Freestyle | All out effort 1500 pace | --:-- | 200 |
| All out effort 1500 pace |
5:00 Rest After Set
1x
| 20 | x | 75 | Freestyle | All out effort 1500 pace | --:-- | 190 |
| All out effort 1500 pace | ||||||
| 15 | x | 100 | Freestyle | All out effort 1500 pace | --:-- | 190 |
| All out effort 1500 pace |
Cool Down /
1x
| 1 | x | 200 | Freestyle | easy | --:-- | 110 |
| easy |
Total Duration: 00:31:00
Total Distance: 6800
Created with Virtual Swim Coach