Warm Up /
1x
| 3 | x | 250 | Freestyle | Descend 1-3 (last 50 back) | --:-- | 140 |
| Descend 1-3 (last 50 back) | ||||||
| 8 | x | 75 | IM | odd -drill /even swim (no free) | --:-- | 140 |
| odd -drill /even swim (no free) | ||||||
| 2 | x | 200 | Freestyle | 1. Javelin Drill (25 kick L side + 25 freestyle breathe R + 25 kick R side + 25 breathe L) 2. ↑ broken arrow ↓ freestyle | --:-- | 140 |
| 1. Javelin Drill (25 kick L side + 25 freestyle breathe R + 25 kick R side + 25 breathe L) 2. ↑ broken arrow ↓ freestyle | ||||||
| 4 | x | 100 | Freestyle | 100 pull buoy and paddles B3/5/7/3... | --:-- | 140 |
| 100 pull buoy and paddles B3/5/7/3... |
Main Set /
1x
| 4 | x | 100 | Freestyle | 1 st 100 -criss cross (paddle on L hand, fin on R foot, Breathe R)2200 criss cross (paddle on R hand, fin on L foot, Breathe L)- | --:-- | 130 |
| 1 st 100 -criss cross (paddle on L hand, fin on R foot, Breathe R)2200 criss cross (paddle on R hand, fin on L foot, Breathe L)- | ||||||
| 4 | x | 100 | Drill | fly drill 2-3-4 | --:-- | 140 |
| fly drill 2-3-4 | ||||||
| 4 | x | 50 | Choice | 25 uw/25 swim | --:-- | 150 |
| 25 uw/25 swim |
2x
| 2 | x | 400 | Freestyle | descend 1-3 to fast | --:-- | 160 |
| descend 1-3 to fast |
2:00 Rest After Set
Cool Down /
1x
| 12 | x | 25 | Kick | fly | --:-- | 140 |
| fly | ||||||
| 1 | x | 200 | Pull | w/paddles | --:-- | 140 |
| w/paddles | ||||||
| 1 | x | 25 | Freestyle | EASY | --:-- | 100 |
| EASY |
Total Duration: 00:19:40
Total Distance: 5275
Created with Virtual Swim Coach