SCCC 09.21.18
(3)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,600
Total time
01:20:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | see notes | warm-up/down | 200 Free 200 IM Drill x2 |
dst. 800 / time 00:16:00 |
2 | 400 | 00:07:00 | see notes | swim | 200 IM rest :15 2x100 IM @ 1:45 |
dst. 800 / time 00:14:00 |
1 | 600 | 00:09:00 | freestyle | hypoxic | Pull - Breathe 3/5/3/7/5/3 by 100 | dst. 600 / time 00:09:00 |
2 | 300 | 00:04:45 | individual medley | swim | (No fly) | dst. 600 / time 00:09:30 |
2 | 200 | 00:03:15 | individual medley | swim | Efffort | dst. 400 / time 00:06:30 |
6 | 150 | 00:02:45 | backstroke | swim | Long Walls, fly kick on back | dst. 900 / time 00:16:30 |
3 | 100 | 00:01:45 | individual medley | swim | 1,3: IM 2: Free |
dst. 300 / time 00:05:15 |
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 |