SCCC 02.18.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
3,400
Total time
01:05:50
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 500 | 00:10:00 | freestyle | warm-up/down | 1: Freestyle Swim - Long / Stretch / Easy 2: Freestyle Kick 3: Freestyle Pull - Hypoxic - Breathe 3/5/3/7/3 by 100 |
dst. 1500 / time 00:30:00 |
1 | 400 | 00:07:00 | see notes | swim | Free / Back by 25 Backstroke with long walls - fly Kick under H2O as far as you can go. |
dst. 400 / time 00:07:00 |
8 | 50 | 00:01:05 | backstroke | kick | 25 Fly Kick on Back 25 Back Kick |
dst. 400 / time 00:08:40 |
8 | 100 | 00:01:50 | see notes | swim | 1-4 Backstroke @ 1:45 5-8 Breaststroke @ 1:55 |
dst. 800 / time 00:14:40 |
1 | 100 | 00:01:30 | freestyle | swim | Build | dst. 100 / time 00:01:30 |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 200 / time 00:04:00 |