SCCC 04.10.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,000
Total time
01:11:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1200 | 00:25:00 | see notes | warm-up/down | 600 Choice Swim - Mix it up 400 Choice Kick 200 IM Stretch Swim - EZ |
dst. 1200 / time 00:25:00 |
2 | 600 | 00:09:00 | see notes | swim | FINS 50 Fly / 100 Back / 75 Breast (with Fly Kick) / 75 Free x2 L O N G W A L L S |
dst. 1200 / time 00:18:00 |
12 | 25 | 00:00:30 | freestyle | hypoxic | FINS Under H2O Freestyle Kick |
dst. 300 / time 00:06:00 |
12 | 50 | 00:00:50 | freestyle | swim | Good Walls / Pace |
dst. 600 / time 00:10:00 |
8 | 75 | 00:01:15 | freestyle | drill | 25 Freestyle Stroke Count 25 Backstroke 25 Freestyle - HARD with stroke count |
dst. 600 / time 00:10:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | ...with one backstretch somersault. | dst. 100 / time 00:02:00 |