SCCC 07.09.25

Workout Category

individual medley

Pool Type

short course yards

Total distance

3,000

Total time

01:01:00

Reps	Distance	Interval	Stroke	Set type	Notes	Total
1	400	00:08:00	choice	warm-up/down		dst. 400 / time 00:08:00
1	900	00:18:00	see notes	swim	250 Back 100 IM 200 Breast 100 IM 150 Fly Drill 100 IM Rest :10 Between each	dst. 900 / time 00:18:00
6	100	00:01:50	see notes	swim	Back / Breast / Free x 2	dst. 600 / time 00:11:00
1	400	00:10:00	backstroke	kick	Fins	dst. 400 / time 00:10:00
1	600	00:12:00	freestyle	swim	200 Free @ 3:00 2x100 Free @ 1:40 4x50 Free @ :50	dst. 600 / time 00:12:00
1	100	00:02:00	choice	warm-up/down	EZ, choice.	dst. 100 / time 00:02:00

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