OBY 11.11.18
(1)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,200
Total time
01:12:05
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 600 | 00:12:00 | choice | warm-up/down | dst. 600 / time 00:12:00 | |
1 | 300 | 00:06:00 | choice | kick | dst. 300 / time 00:06:00 | |
1 | 300 | 00:04:30 | freestyle | pull | Hypoxic: Breathe 3/5/7 by 100 |
dst. 300 / time 00:04:30 |
1 | 200 | 00:04:00 | butterfly | kick | FINS / No Boards / Stretch | dst. 200 / time 00:04:00 |
5 | 100 | 00:01:40 | freestyle | swim | Pace. Odds: Breathe 3 Evens: Breathe 5 |
dst. 500 / time 00:08:20 |
1 | 700 | 00:10:30 | freestyle | swim | Pace 400 Free @ 6:00 3x100 @ 1:30 |
dst. 700 / time 00:10:30 |
1 | 500 | 00:07:30 | freestyle | swim | Pace 300 Free @ 4:30 2x100 @ 1:30 |
dst. 500 / time 00:07:30 |
1 | 300 | 00:04:30 | freestyle | swim | Pace 200 Free @ 3:00 100 Free @ 1:30 |
dst. 300 / time 00:04:30 |
1 | 100 | 00:01:15 | freestyle | swim | HARD | dst. 100 / time 00:01:15 |
1 | 300 | 00:06:00 | freestyle | kick | FINS | dst. 300 / time 00:06:00 |
2 | 100 | 00:01:45 | backstroke | swim | dst. 200 / time 00:03:30 | |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ | dst. 200 / time 00:04:00 |