SCCC 03.19.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,000
Total time
00:56:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | see notes | warm-up/down | 400 Free 300 Back 200 RIM 100 Perfect Free |
dst. 1000 / time 00:20:00 |
12 | 50 | 00:00:55 | freestyle | swim | Long / Strong / Bilateral | dst. 600 / time 00:11:00 |
4 | 200 | 00:03:45 | backstroke | kick | FINS | dst. 800 / time 00:15:00 |
4 | 100 | 00:01:30 | freestyle | swim | dst. 400 / time 00:06:00 | |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 200 / time 00:04:00 |