| TOT
DIS |
SETS/
REPS |
STROKE | ACTIVITY/COMMENTS
SPECIAL INSTRUCTIONS |
OFF-TIMES/
REST |
TOT |
| 800 | 2X100
2X100 2X100 2X100 |
FC/Fly
FC/BC FC/BR IM |
75 Free / 25 Fly
75 Free / 25 Back 75 Free / 25 Breast 100m IM |
@2:30
@2:30 @2:30 @2:30 |
20 |
| 200 | 8 x 25 | Alt Fly KOB, Kick on Front | @1:15 | 10 | |
| X2 | FC | 150 | Smooth and easy | R30
3:00 |
20 |
| X2 | CHOICE | 75 | BR emphasis on extended glide | @1:45 | |
| X2 | BC | 50 | Focus on fast turn | @1:00 | |
| 750 | STF | 50 | MPS | 2:30 |
| 200m | F/C | SWIM DOWN | 4 |
Total Distance
1950m
Total Time
60 mins
Coaching and Teaching Swimming 