Warm Up /
4x
| 12 | x | 25 | Freestyle | UWK W /FINS @30,RIMO @40,K/S RIMO @50 | --:-- | 140 |
| UWK W /FINS @30,RIMO @40,K/S RIMO @50 |
Main Set /
1x
| 4 | x | 50 | Choice | SK/S ,BREATH PERFECT | --:-- | 180 |
| SK/S ,BREATH PERFECT |
2:00 Rest After Set
2x
| 4 | x | 50 | Freestyle | SPRINT | --:-- | 200 |
| SPRINT | ||||||
| 12 | x | 25 | Choice | IMO/4 0F EACH STROKE/3RD 25 OF EACH STROKE FAST /SPEED PLAY | --:-- | 180 |
| IMO/4 0F EACH STROKE/3RD 25 OF EACH STROKE FAST /SPEED PLAY |
2:00 Rest After Set
Cool Down /
1x
| 8 | x | 25 | Mixed | STARTS /RELAY TURNS | --:-- | 160 |
| STARTS /RELAY TURNS | ||||||
| 2 | x | 25 | Mixed | RELAY | --:-- | 180 |
| RELAY | ||||||
| 2 | x | 50 | Freestyle | EASY | --:-- | 130 |
| EASY |
Total Duration: 00:28:30
Total Distance: 2750
Created with Virtual Swim Coach