SCCC 07.11.25

Workout Category

sprint

Pool Type

short course yards

Total distance

3,000

Total time

00:56:50

Reps	Distance	Interval	Stroke	Set type	Notes	Total
1	500	00:10:00	choice	warm-up/down		dst. 500 / time 00:10:00
2	450	00:07:40	freestyle	swim	200 Pull 3/5 @ 3:30 150 Swim @ 2:30 100 Swim @ 1:40	dst. 900 / time 00:15:20
12	50	00:01:05	see notes	kick	Fins: LS, RS, Back x 4	dst. 600 / time 00:13:00
9	100	00:01:50	see notes	swim	Back, Breast, Free, x 3	dst. 900 / time 00:16:30
1	100	00:02:00	choice	warm-up/down	EZ, choice.	dst. 100 / time 00:02:00

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