SCCC 07.09.19
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,200
Total time
01:22:15
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 500 | 00:10:00 | choice | warm-up/down | dst. 500 / time 00:10:00 | |
1 | 300 | 00:05:00 | freestyle | drill | Fingertip Drag, Easy | dst. 300 / time 00:05:00 |
1 | 500 | 00:12:00 | choice | kick | dst. 500 / time 00:12:00 | |
1 | 300 | 00:05:00 | freestyle | drill | Fingertip Drag, Easy | dst. 300 / time 00:05:00 |
1 | 500 | 00:07:30 | freestyle | pull | Hypoxic, Breathe 3/5/7/5/3 by 100 | dst. 500 / time 00:07:30 |
1 | 300 | 00:05:00 | freestyle | drill | Fingertip Drag, Easy | dst. 300 / time 00:05:00 |
12 | 50 | 00:01:15 | see notes | kick | IMO, sets of 3 - i.e. 1-3 Fly, 4-6 Back, etc. | dst. 600 / time 00:15:00 |
10 | 50 | 00:01:00 | individual medley | swim | (IMS = IM Switch) 1-3: IMS 4-7 Breastsroke 8-10 IMS |
dst. 500 / time 00:10:00 |
5 | 100 | 00:01:45 | individual medley | swim | 1,2: IM 3: Breaststroke @ 2:00 4,5: IM |
dst. 500 / time 00:08:45 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ | dst. 200 / time 00:04:00 |