SCCC 12.10.18
(1)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,500
Total time
01:22:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
2 | 500 | 00:10:00 | see notes | warm-up/down | 1: Free 2: RIM |
dst. 1000 / time 00:20:00 |
4 | 300 | 00:05:00 | freestyle | drill | By 50: 1: 150 K,Dr,Swim @ 2:30 2: 100 Dr, Swim @ 1:45 3: 50 Swim @ :45 |
dst. 1200 / time 00:20:00 |
12 | 75 | 00:01:15 | see notes | swim | Odds: IM (no Free) Long / Stretch Evens: Free/Back/Free |
dst. 900 / time 00:15:00 |
12 | 50 | 00:01:05 | freestyle | swim | 25 Kick / 25 Swim Kicks: LS/RS/Forward x 3 |
dst. 600 / time 00:13:00 |
2 | 300 | 00:05:00 | see notes | swim | 100 Free 100 Back Kick 100 Back Swim |
dst. 600 / time 00:10:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with 2 double backstretch somersaults. | dst. 200 / time 00:04:00 |