SCCC 10.17.18
(2)
Workout Category
distance
Pool Type
short course yards
Total distance
4,000
Total time
01:10:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
2 | 500 | 00:10:00 | freestyle | warm-up/down | Build by 100 (First 100 Slow and Easy) | dst. 1000 / time 00:20:00 |
1 | 400 | 00:06:00 | individual medley | swim | Stretch | dst. 400 / time 00:06:00 |
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 | 00:04:30 | freestyle | swim | dst. 600 / time 00:09:00 | |
6 | 100 | 00:02:15 | freestyle | kick | FINS | dst. 600 / time 00:13:30 |
1 | 300 | 00:04:30 | freestyle | swim | Build by 100 | dst. 300 / time 00:04:30 |
2 | 200 | 00:03:00 | freestyle | swim | 100 Easy / 100 Build | dst. 400 / time 00:06:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | Minimum - at least 2 back stretch somersaults. | dst. 100 / time 00:02:00 |