Test Set: 3 x 100 Free for Time

Test Set – Freestyle

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