SCCC 09.14.18
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,500
Total time
01:17:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 400 | 00:08:00 | see notes | warm-up/down | 1: Free Swim EZ / Loosen 2: Free 100 K / 100 S - no boards 3: 400 RIM |
dst. 1200 / time 00:24:00 |
8 | 100 | 00:01:55 | individual medley | swim | Odds - EZ @ 2:00 Evens - Swim @ 1:45 |
dst. 800 / time 00:15:20 |
6 | 50 | 00:00:45 | freestyle | swim | dst. 300 / time 00:04:30 | |
6 | 50 | 00:00:45 | freestyle | hypoxic | One breath down / 2 breaths back | dst. 300 / time 00:04:30 |
1 | 600 | 00:09:00 | individual medley | swim | 50/100/150/300 | dst. 600 / time 00:09:00 |
4 | 100 | 00:01:20 | freestyle | swim | dst. 400 / time 00:05:20 | |
1 | 600 | 00:09:00 | individual medley | pull | 50/100/150/300 | dst. 600 / time 00:09:00 |
2 | 50 | 00:00:40 | freestyle | swim | dst. 100 / time 00:01:20 | |
1 | 200 | 00:04:00 | see notes | warm-up/down | 50 2x Arm Back + one straight back somersault per 25 at 12.5 50 Backstroke Swim 50 2x Arm Back + one straight back somersault per 25 @ 12.5 50 Free |
dst. 200 / time 00:04:00 |
Comments
Posted by Dean Osterloh on September 14, 2018 @ 22:06
Comments
Posted by Dean Osterloh on September 15, 2018 @ 01:36
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