SCCC 09.19.18
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,600
Total time
01:22:10
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | see notes | warm-up/down | 400 Free EZ/Loosen 400 IM (Drill the fly) |
dst. 800 / time 00:16:00 |
1 | 600 | 00:12:00 | butterfly | kick | Fly Kick with Breast Pull two kicks per pull | dst. 600 / time 00:12:00 |
8 | 50 | 00:00:55 | see notes | swim | 25 Fly / 25 Free | dst. 400 / time 00:07:20 |
4 | 100 | 00:01:50 | backstroke | swim | dst. 400 / time 00:07:20 | |
6 | 50 | 00:00:55 | breaststroke | swim | dst. 300 / time 00:05:30 | |
4 | 200 | 00:03:15 | individual medley | swim | dst. 800 / time 00:13:00 | |
4 | 200 | 00:03:15 | see notes | swim | 1-2 Back 3-4 Breast (Long Pullouts) |
dst. 800 / time 00:13:00 |
2 | 200 | 00:03:00 | freestyle | swim | 100 EZ / Build | dst. 400 / time 00:06:00 |
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 |