SCCC 05.21.19
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
3,100
Total time
01:00:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
4 | 400 | 00:08:00 | see notes | warm-up/down | 1: Swim Choice 2: Pull Free - 3/5/37 3: Back Kick w/ Fins 4: IM Drill - Long / Easy |
dst. 1600 / time 00:32:00 |
16 | 50 | 00:01:00 | individual medley | swim | IMO x 4 | dst. 800 / time 00:16:00 |
5 | 100 | 00:01:45 | see notes | swim | 1,3,5: IM 2,4: Free Breathe 3/5/3/7 by 25 |
dst. 500 / time 00:08:45 |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 200 / time 00:04:00 |