SCCC 10.01.18
(3)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,700
Total time
01:23:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1500 | 00:30:00 | see notes | warm-up/down | 500 Free 400 Backstroke Kick (Fins) 300 Breaststroke Swim (Long Walls) 200 Fly Drill 100 IM Rest Between each |
dst. 1500 / time 00:30:00 |
5 | 200 | 00:03:00 | freestyle | pull | Hypoxic - Breathe 3/5/3/7 by 50 | dst. 1000 / time 00:15:00 |
5 | 200 | 00:03:30 | see notes | swim | 1,3,5 Back 2,4 Free |
dst. 1000 / time 00:17:30 |
3 | 200 | 00:03:30 | see notes | swim | 1,3: Breaststroke 2: Free |
dst. 600 / time 00:10:30 |
4 | 100 | 00:01:30 | freestyle | swim | dst. 400 / time 00:06:00 | |
1 | 200 | 00:04:00 | see notes | warm-up/down | At least 4 backstroke stretch somersaults - 1 per 25. | dst. 200 / time 00:04:00 |