SCCC 05.15.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,200
Total time
01:20:20
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
2 | 600 | 00:12:00 | see notes | warm-up/down | IMO Drill / Free Swim by 100 | dst. 1200 / time 00:24:00 |
16 | 50 | 00:01:00 | individual medley | kick | FINS 1-4 Fly 5-8 Back 9-12 Free 13-16 Breast |
dst. 800 / time 00:16:00 |
2 | 300 | 00:04:30 | freestyle | hypoxic | Breathe 3/5/7 by 100 | dst. 600 / time 00:09:00 |
2 | 300 | 00:05:00 | see notes | swim | 1: 200 Back / 100 Breast 2: 200 Breast / 100 Free |
dst. 600 / time 00:10:00 |
8 | 50 | 00:01:00 | see notes | swim | Fly / Breast by 25 | dst. 400 / time 00:08:00 |
8 | 25 | 00:00:40 | freestyle | kick | Hard | dst. 200 / time 00:05:20 |
1 | 400 | 00:08:00 | see notes | warm-up/down | 200 IM 200 Choice with two backstretch somersaults. |
dst. 400 / time 00:08:00 |