SCCC 03.21.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
3,700
Total time
01:10:20
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | choice | warm-up/down | dst. 1000 / time 00:20:00 | |
6 | 100 | 00:02:30 | freestyle | drill | 50 Free Kick @ 1:15 25 Free Kick no board @ :45 25 Perfect Free Swim @ :30 |
dst. 600 / time 00:15:00 |
1 | 500 | 00:07:30 | freestyle | pull | Hypoxic, Breathe 3/5/3/7/3 Fingertip Drag |
dst. 500 / time 00:07:30 |
5 | 100 | 00:01:30 | freestyle | swim | Pace | dst. 500 / time 00:07:30 |
8 | 50 | 00:00:55 | see notes | swim | 1-4: Back 5-8: Breast |
dst. 400 / time 00:07:20 |
2 | 300 | 00:05:30 | see notes | swim | 50 Fly / 100 Back / 100 Breast / 50 Free | dst. 600 / time 00:11:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | ...with one backstretch somersault. | dst. 100 / time 00:02:00 |