SCCC 03.14.19
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
3,500
Total time
01:05:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | see notes | warm-up/down | 400 Free 300 Non-Free (One Stroke) 200 RIM 100 RIM |
dst. 1000 / time 00:20:00 |
12 | 50 | 00:00:55 | freestyle | swim | dst. 600 / time 00:11:00 | |
4 | 200 | 00:04:00 | freestyle | kick | FINS | dst. 800 / time 00:16:00 |
1 | 400 | 00:06:00 | see notes | swim | Free / Back by 100 | dst. 400 / time 00:06:00 |
2 | 200 | 00:03:00 | freestyle | swim | Perfect / Long | dst. 400 / time 00:06:00 |
1 | 300 | 00:06:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 300 / time 00:06:00 |