SCCC 11.29.18
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,300
Total time
01:17:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1650 | 00:30:00 | see notes | warm-up/down | 400 Swim / 400 Kick x 2 every 3rd 25 is stroke Last 50 of the 1650 is Hard Free |
dst. 1650 / time 00:30:00 |
9 | 50 | 00:01:05 | freestyle | drill | Odds: "Fast" Catch-up Evens: Swim Take the extra rest |
dst. 450 / time 00:09:45 |
4 | 500 | 00:08:30 | see notes | swim | 50 Free @ :45 100 IM @ 1:45 150 IM @ 2:30 (No Free) 200 IM @ 3:30 |
dst. 2000 / time 00:34:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with 4 backstretch somersaults. | dst. 200 / time 00:04:00 |