SCCC 04.09.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
3,000
Total time
00:55:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 400 | 00:08:00 | choice | warm-up/down | 1: Swim Choice 2: Kick Choice 3: Pull - Breathe 3 / 5 by 100 |
dst. 1200 / time 00:24:00 |
12 | 100 | 00:01:45 | see notes | swim | FINS 50 Back / 50 Free |
dst. 1200 / time 00:21:00 |
3 | 100 | 00:01:45 | individual medley | swim | dst. 300 / time 00:05:15 | |
1 | 200 | 00:03:15 | see notes | swim | Either back or breast. | dst. 200 / time 00:03:15 |
1 | 100 | 00:02:00 | choice | warm-up/down | ...with one backstretch somersault. | dst. 100 / time 00:02:00 |