SCCC 05.10.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,200
Total time
01:16:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | see notes | warm-up/down | 500 Swim 500 Kick |
dst. 1000 / time 00:20:00 |
10 | 50 | 00:01:00 | butterfly | drill | # 5, 10 are 25 Swim / 25 Drill. Everything else is drill. |
dst. 500 / time 00:10:00 |
3 | 300 | 00:04:30 | freestyle | drill | Swim / Kick RS-LS / Pull by 100 | dst. 900 / time 00:13:30 |
6 | 200 | 00:03:15 | see notes | swim | Back / Breast / Free Repeat |
dst. 1200 / time 00:19:30 |
2 | 150 | 00:03:30 | breaststroke | drill | 25 Under H2O (Breaststroke Pull Outs) 50 Breast Swim Repeat |
dst. 300 / time 00:07:00 |
1 | 300 | 00:06:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 300 / time 00:06:00 |