SCCC 03.13.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
3,400
Total time
01:05:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 500 | 00:10:00 | choice | warm-up/down | dst. 500 / time 00:10:00 | |
1 | 400 | 00:07:00 | backstroke | kick | FINS | dst. 400 / time 00:07:00 |
4 | 150 | 00:02:45 | see notes | swim | Back / Breast / Free by 50 EZ, Perfect |
dst. 600 / time 00:11:00 |
8 | 50 | 00:01:15 | choice | kick | dst. 400 / time 00:10:00 | |
4 | 175 | 00:03:15 | individual medley | swim | Last 25 is Fly Drill. | dst. 700 / time 00:13:00 |
1 | 300 | 00:04:30 | freestyle | pull | Try - 3 / 5 / 7 by 100 | dst. 300 / time 00:04:30 |
1 | 500 | 00:10:00 | choice | warm-up/down | ...with two backstretch somersaults, if you like. :-) | dst. 500 / time 00:10:00 |