SCCC 07.14.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,200
Total time
00:51:15
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 500 | 00:10:00 | choice | warm-up/down | dst. 500 / time 00:10:00 | |
12 | 50 | 00:00:55 | see notes | swim | 4/8/12 are Kick @ 1:15 1-4 Breast 5-8 Free 9-12 Back |
dst. 600 / time 00:11:00 |
3 | 400 | 00:05:15 | see notes | swim | 4x25 Free @ :30 3x100 Stroke @ 1:45 - IMO by round |
dst. 1200 / time 00:15:45 |
1 | 600 | 00:09:00 | freestyle | swim | Broken: 200 Free @ 3:00 2x100 @ 1:30 4x50 @ :45 |
dst. 600 / time 00:09:00 |
6 | 50 | 00:00:55 | choice | warm-up/down | Easy, choice. | dst. 300 / time 00:05:30 |