Dryland
1x
| 1 | x | 1 | Stretching (10min) |
Warm Up /
2x
| 4 | x | 50 | Freestyle | --:-- | |
| 4 | x | 50 | Drill | Choice | --:-- |
| Choice | |||||
| 4 | x | 50 | Kick | Choice | --:-- |
| Choice |
2:00 Rest After Set
Main Set /
1x
| 2 | x | 200 | Freestyle | Every 4th 25 backstroke | --:-- |
| Every 4th 25 backstroke | |||||
| 6 | x | 50 | Kick | Free w/ board | --:-- |
| Free w/ board | |||||
| 4 | x | 50 | Drill | Choice | --:-- |
| Choice |
1:00 Rest After Set
3x
| 1 | x | 100 | Freestyle | Race for time | --:-- |
| Race for time | |||||
| 1 | x | 50 | Freestyle | 25 Free / 25 Backstroke | --:-- |
| 25 Free / 25 Backstroke |
Rest 2:00
Cool Down /
1x
| 3 | x | 100 | Freestyle | Every 4th 25 backstroke | --:-- |
| Every 4th 25 backstroke |
Total Duration: 00:09:00
Total Distance: 2850
Created with Virtual Swim Coach