SCCC 03.22.24
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,000
Total time
00:59:10
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 600 | 00:12:00 | choice | warm-up/down | dst. 600 / time 00:12:00 | |
12 | 50 | 00:01:15 | backstroke | kick | Fins: Odds: Fly Kick on Back Evens: Back Kick |
dst. 600 / time 00:15:00 |
8 | 75 | 00:01:20 | freestyle | pull | 3/5/7/9 by 75 x 2 | dst. 600 / time 00:10:40 |
3 | 100 | 00:01:30 | freestyle | swim | dst. 300 / time 00:04:30 | |
12 | 50 | 00:00:55 | freestyle | drill | 25 Long Walls Under H2O easy 25 Build |
dst. 600 / time 00:11:00 |
1 | 300 | 00:06:00 | choice | warm-up/down | EZ, choice. | dst. 300 / time 00:06:00 |