SCCC 12.05.18
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,400
Total time
01:24:20
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | see notes | warm-up/down | 150 Free 100 Non-Free x4 |
dst. 1000 / time 00:20:00 |
8 | 100 | 00:02:30 | choice | kick | dst. 800 / time 00:20:00 | |
8 | 100 | 00:01:40 | freestyle | pull | L O N G | dst. 800 / time 00:13:20 |
9 | 100 | 00:01:40 | freestyle | swim | 3x100 EZ Free L O N G @ 1:40 1x100 Free Build / FAST @ 1:30 2x100 EZ Free L O N G @ 1:40 1x100 Free Build / FAST @ 1:30 1x100 EZ Free L O N G @ 1:40 1x100 Free Build / FAST @ 1:30 |
dst. 900 / time 00:15:00 |
1 | 400 | 00:06:00 | individual medley | swim | S T R E T C H | dst. 400 / time 00:06:00 |
1 | 500 | 00:10:00 | choice | warm-up/down | With 5x - 2 in a row backstretch somersaults. | dst. 500 / time 00:10:00 |