SCCC 09.20.18
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,600
Total time
01:27:25
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 600 | 00:12:00 | see notes | warm-up/down | 150 Free 150 IM (No Fly) x2 |
dst. 600 / time 00:12:00 |
1 | 600 | 00:15:00 | see notes | kick | Same as above | dst. 600 / time 00:15:00 |
4 | 150 | 00:02:30 | see notes | swim | Same as above - add a little effort | dst. 600 / time 00:10:00 |
16 | 50 | 00:01:00 | butterfly | drill | 25 Swim (or "cheater") 25 One-arm / long wall |
dst. 800 / time 00:16:00 |
3 | 300 | 00:06:00 | freestyle | kick | Fins | dst. 900 / time 00:18:00 |
3 | 200 | 00:02:55 | freestyle | hypoxic | Pull - Breathe 3/5/3/7 by 50 | dst. 600 / time 00:08:45 |
4 | 100 | 00:01:25 | freestyle | swim | dst. 400 / time 00:05:40 | |
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 |