OBY 11.09.18
(1)
Workout Category
breaststroke
Pool Type
short course yards
Total distance
4,200
Total time
01:10:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 500 | 00:10:00 | see notes | warm-up/down | 1: Swim 2: Kick 3: IM: 50 Kick / 50 Drill / 25 Swim |
dst. 1500 / time 00:30:00 |
3 | 100 | 00:01:30 | freestyle | descend | dst. 300 / time 00:04:30 | |
6 | 50 | 00:01:15 | butterfly | kick | Fly Kick on Back | dst. 300 / time 00:07:30 |
3 | 200 | 00:02:45 | freestyle | swim | dst. 600 / time 00:08:15 | |
16 | 25 | 00:00:30 | freestyle | drill | 1: RA 2: LA 3: L O N G 4: Build Repeat to 16 |
dst. 400 / time 00:08:00 |
1 | 600 | 00:10:15 | see notes | swim | 300 - 100 Free / 100 Breast / 100 Free @ 5:00 3x100 Breast @ 1:45 |
dst. 600 / time 00:10:15 |
1 | 400 | 00:00:00 | see notes | swim | 200 - 50 Free / 50 Breast x2 @ 3:15 4x50 Breast @ :55 |
dst. 400 / time 00:00:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ | dst. 100 / time 00:02:00 |