SCCC 12.03.18
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,400
Total time
01:20:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1200 | 00:25:00 | see notes | warm-up/down | 125 Free / 75 IMO (no Free) x 2 | dst. 1200 / time 00:25:00 |
12 | 100 | 00:02:00 | freestyle | drill | K / S / D (Catch-up) / S :10 rest x3 |
dst. 1200 / time 00:24:00 |
3 | 600 | 00:09:00 | freestyle | swim | 200 Free @ 3:00 2x100 Free @ 1:30 4x50 Free @ :45 |
dst. 1800 / time 00:27:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with 4 backstretch somersaults. | dst. 200 / time 00:04:00 |