SCCC 03.12.19
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
3,000
Total time
00:59:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | freestyle | warm-up/down | 400 / 300 / 200 / 100 | dst. 1000 / time 00:20:00 |
12 | 50 | 00:01:15 | choice | kick | dst. 600 / time 00:15:00 | |
1 | 400 | 00:06:00 | freestyle | hypoxic | Pull: Breathe 3/5/3/7 by 100 |
dst. 400 / time 00:06:00 |
2 | 300 | 00:05:00 | see notes | swim | 4x50 Free Pace @ :45 1x50 Double Arm Backstroke @ 1:00 1x50 Backstroke Swim @ 1:00 |
dst. 600 / time 00:10:00 |
1 | 400 | 00:08:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 400 / time 00:08:00 |