SCCC 05.13.19
(2)
Workout Category
backstroke
Pool Type
short course yards
Total distance
4,200
Total time
01:18:20
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | see notes | warm-up/down | Free / Back by 100 | dst. 1000 / time 00:20:00 |
16 | 50 | 00:01:05 | individual medley | kick | FINS 1-4 Fly 5-8 Back 9-12 Free 13-16 Breast (No Fins) |
dst. 800 / time 00:17:20 |
4 | 300 | 00:04:45 | see notes | swim | Odds: Free Pull 3/5/7 by 100 Evens: Backstroke |
dst. 1200 / time 00:19:00 |
8 | 75 | 00:01:15 | individual medley | swim | Fly / Back / Breast by 25 | dst. 600 / time 00:10:00 |
1 | 400 | 00:08:00 | choice | kick | dst. 400 / time 00:08:00 | |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 200 / time 00:04:00 |