SCCC 10.03.18
(2)
Workout Category
breaststroke
Pool Type
short course yards
Total distance
4,700
Total time
01:30:10
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1500 | 00:30:00 | see notes | warm-up/down | 500 Free 400 Breast Kick 300 Back Swim 200 Fly - One Arm 100 IM Rest between each |
dst. 1500 / time 00:30:00 |
1 | 300 | 00:04:30 | freestyle | drill | Tennessee Turns | dst. 300 / time 00:04:30 |
12 | 75 | 00:01:20 | individual medley | swim | 1. Fly/Fly/Back 2. Back/Back/Breast 3. Breast/Breast/Free 4. Free/Free/Free Repeat to 12 |
dst. 900 / time 00:16:00 |
1 | 500 | 00:07:30 | freestyle | hypoxic | Pull - Breathe 3/5/3/7/5 by 100 | dst. 500 / time 00:07:30 |
10 | 50 | 00:01:15 | backstroke | kick | dst. 500 / time 00:12:30 | |
1 | 300 | 00:06:00 | breaststroke | kick | dst. 300 / time 00:06:00 | |
4 | 100 | 00:01:55 | breaststroke | swim | dst. 400 / time 00:07:40 | |
1 | 300 | 00:06:00 | see notes | warm-up/down | At least 6 back stretch somersaults - one per 25. | dst. 300 / time 00:06:00 |