SCCC 03.11.19
(1)
Workout Category
middle distance
Pool Type
short course yards
Total distance
3,800
Total time
01:00:15
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | freestyle | hypoxic | 400 / 300 / 200 / 100 | dst. 1000 / time 00:20:00 |
1 | 600 | 00:12:00 | freestyle | drill | 300 Kick @ 7:30 300 Swim @ 4:30 |
dst. 600 / time 00:12:00 |
1 | 600 | 00:09:00 | freestyle | pull | 300 Pull - DPS @ 4:30 300 Swim @ 4:30 |
dst. 600 / time 00:09:00 |
2 | 300 | 00:01:00 | see notes | swim | 4x50 Free @ :45 1x50 Double Arm Back @ 1:00 1x50 Backstroke Swim @ 1:00 |
dst. 600 / time 00:02:00 |
3 | 200 | 00:03:15 | see notes | pull | 1 / 3: Freestyle Pull 2: IM Drill (no pads) |
dst. 600 / time 00:09:45 |
1 | 200 | 00:03:30 | individual medley | swim | dst. 200 / time 00:03:30 | |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 200 / time 00:04:00 |
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