SCCC 12.12.18
(2)
Workout Category
breaststroke
Pool Type
short course yards
Total distance
4,500
Total time
01:21:15
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 500 | 00:10:00 | choice | warm-up/down | dst. 500 / time 00:10:00 | |
3 | 200 | 00:03:45 | see notes | warm-up/down | 1: Breast 2: Free 3: IMD |
dst. 600 / time 00:11:15 |
6 | 75 | 00:01:30 | breaststroke | drill | Drill / Swim / Drill (Drills - 2x pullout) |
dst. 450 / time 00:09:00 |
3 | 400 | 00:06:00 | freestyle | swim | 2x50 @ :45 3x100 @ 1:30 |
dst. 1200 / time 00:18:00 |
1 | 400 | 00:08:00 | breaststroke | pull | Easy / L O N G | dst. 400 / time 00:08:00 |
8 | 100 | 00:01:45 | freestyle | hypoxic | Pull - Breathe 3/5/7/9 by 100 x 2 | dst. 800 / time 00:14:00 |
1 | 250 | 00:06:00 | freestyle | kick | No Boards | dst. 250 / time 00:06:00 |
4 | 50 | 00:00:45 | freestyle | swim | dst. 200 / time 00:03:00 | |
1 | 100 | 00:02:00 | choice | warm-up/down | ...with 1 double backstretch somersault. | dst. 100 / time 00:02:00 |