SCCC 11.21.24

Workout Category

sprint

Pool Type

short course yards

Total distance

3,000

Total time

00:57:20

Reps	Distance	Interval	Stroke	Set type	Notes	Total
1	1000	00:20:00	freestyle	warm-up/down	2x200 2x150 2x100 2x50	dst. 1000 / time 00:20:00
10	50	00:00:50	freestyle	swim		dst. 500 / time 00:08:20
4	200	00:03:15	freestyle	pull	3/5 by 100 Perfect	dst. 800 / time 00:13:00
1	400	00:10:00	backstroke	kick		dst. 400 / time 00:10:00
6	50	00:01:00	individual medley	swim	IM Switch / last two easy warm down.	dst. 300 / time 00:06:00

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