SCCC 03.15.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,600
Total time
01:07:50
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 500 | 00:09:30 | freestyle | warm-up/down | 300 Free @ 4:30 200 Kick (3rd round of kick is backstroke) 5:00 |
dst. 1500 / time 00:28:30 |
8 | 75 | 00:01:20 | freestyle | drill | RA / LA / Fingertip | dst. 600 / time 00:10:40 |
4 | 250 | 00:04:00 | freestyle | swim | 1x100 Free @ 1:30 1x75 Backstroke @ 1:15 1x50 Free Build @ :45 1x25 Free FAST @ :30 |
dst. 1000 / time 00:16:00 |
16 | 25 | 00:00:40 | individual medley | swim | dst. 400 / time 00:10:40 | |
1 | 100 | 00:02:00 | choice | warm-up/down | ...with one backstretch somersault. | dst. 100 / time 00:02:00 |