SCCC 11.30.18
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,200
Total time
01:20:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1200 | 00:30:00 | see notes | warm-up/down | 300 Free / 300 Non Free 200 Free / 200 Non Free 100 Free / 100 Non Free |
dst. 1200 / time 00:30:00 |
1 | 600 | 00:12:00 | choice | kick | dst. 600 / time 00:12:00 | |
4 | 100 | 00:01:45 | individual medley | swim | dst. 400 / time 00:07:00 | |
4 | 125 | 00:01:45 | freestyle | swim | dst. 500 / time 00:07:00 | |
3 | 100 | 00:01:45 | individual medley | swim | dst. 300 / time 00:05:15 | |
3 | 125 | 00:01:45 | freestyle | swim | dst. 375 / time 00:05:15 | |
2 | 100 | 00:01:45 | individual medley | swim | dst. 200 / time 00:03:30 | |
2 | 125 | 00:01:45 | freestyle | swim | dst. 250 / time 00:03:30 | |
1 | 100 | 00:01:45 | individual medley | swim | dst. 100 / time 00:01:45 | |
1 | 125 | 00:01:45 | freestyle | swim | dst. 125 / time 00:01:45 | |
1 | 150 | 00:03:00 | choice | warm-up/down | With 3 backstretch somersaults | dst. 150 / time 00:03:00 |