SCCC 09.10.18
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,500
Total time
01:27:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | freestyle | warm-up/down | 100 Swim 100 Pure Catch-up 200 RA/LA by 50 x2 |
dst. 800 / time 00:16:00 |
4 | 400 | 00:08:00 | individual medley | drill | IMO by 400 (i.e. #1 is Fly) 100 Drill 200 Kick 100 Swim |
dst. 1600 / time 00:32:00 |
4 | 200 | 00:04:40 | individual medley | drill | IMO (i.e. #1 is Fly) 4x25 Kick @ :40 2x50 Swim @ 1:00 |
dst. 800 / time 00:18:40 |
1 | 1000 | 00:15:00 | see notes | swim | 400 Free 300 Breast 200 Back 100 Fly (Swim if you can, else drill) |
dst. 1000 / time 00:15:00 |
4 | 50 | 00:01:00 | individual medley | swim | dst. 200 / time 00:04:00 | |
1 | 100 | 00:02:00 | see notes | warm-up/down | 25 2x Arm Back + one straight back somersault per 25 at 12.5 25 Backstroke Swim 25 2x Arm Back + one straight back somersault per 25 @ 12.5 25 Free |
dst. 100 / time 00:02:00 |