SCCC 04.11.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,000
Total time
01:15:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | freestyle | warm-up/down | 400 / 300 / 200 / 100 Rest between each. |
dst. 1000 / time 00:20:00 |
1 | 500 | 00:12:00 | choice | kick | dst. 500 / time 00:12:00 | |
1 | 500 | 00:07:30 | freestyle | hypoxic | PULL, Breathe 3/5/3/7/3 by 100 | dst. 500 / time 00:07:30 |
1 | 400 | 00:06:00 | individual medley | drill | Drill and Stretch it out. | dst. 400 / time 00:06:00 |
16 | 25 | 00:00:30 | freestyle | swim | Strict Interval | dst. 400 / time 00:08:00 |
12 | 50 | 00:00:55 | individual medley | swim | IM Switch | dst. 600 / time 00:11:00 |
4 | 75 | 00:01:15 | freestyle | drill | 25 Free Long - Stroke Count 25 Backstroke 25 Free Hard - Stroke Count |
dst. 300 / time 00:05:00 |
1 | 300 | 00:06:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 300 / time 00:06:00 |