SCCC 02.05.09
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
3,000
Total time
00:59:15
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | see notes | warm-up/down | Free/Back by 100 | dst. 1000 / time 00:20:00 |
5 | 100 | 00:02:30 | choice | kick | dst. 500 / time 00:12:30 | |
5 | 100 | 00:01:45 | stroke | swim | 1: Back 2: Breast @ 2:00 3: Fly 4: Free 5: IM |
dst. 500 / time 00:08:45 |
4 | 200 | 00:03:30 | stroke | swim | 1: Back 2: Free - Easy / Build by 100 3: Breast 4: IM |
dst. 800 / time 00:14:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 200 / time 00:04:00 |