SCCC 12.07.18
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,400
Total time
01:30:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | see notes | warm-up/down | Free/Back by 100 | dst. 800 / time 00:16:00 |
8 | 100 | 00:01:45 | freestyle | swim | Lap 1/3: 12.5 Fly - Long Push-off (2-3 strokes) | dst. 800 / time 00:14:00 |
1 | 300 | 00:06:00 | freestyle | drill | Tennessee Turns | dst. 300 / time 00:06:00 |
1 | 400 | 00:10:00 | freestyle | kick | dst. 400 / time 00:10:00 | |
9 | 100 | 00:01:45 | see notes | swim | 1: Back 2: Breast 3: Free 3x through |
dst. 900 / time 00:15:45 |
1 | 300 | 00:09:00 | freestyle | drill | Tennessee Turns | dst. 300 / time 00:09:00 |
1 | 400 | 00:10:00 | individual medley | kick | Medley order, i.e. # 1 is Back | dst. 400 / time 00:10:00 |
12 | 25 | 00:00:30 | see notes | swim | Odds: IMO (No Free) Evens: Free |
dst. 300 / time 00:06:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | with 2 x double backstretch somersaults. | dst. 200 / time 00:04:00 |