SCCC 07.15.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,200
Total time
01:18:35
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | choice | warm-up/down | dst. 1000 / time 00:20:00 | |
1 | 500 | 00:12:00 | choice | kick | dst. 500 / time 00:12:00 | |
5 | 100 | 00:01:55 | freestyle | drill | RA / LA by 50 | dst. 500 / time 00:09:35 |
1 | 600 | 00:09:00 | freestyle | swim | 200 @ 3:00 2x100 @ 1:30 4x50 @ :45 |
dst. 600 / time 00:09:00 |
12 | 50 | 00:00:55 | see notes | swim | 1-4 Back 5-8 Free 9-12 IMO |
dst. 600 / time 00:11:00 |
1 | 600 | 00:09:00 | freestyle | swim | 200 @ 3:00 2x100 @ 1:30 4x50 @ :45 |
dst. 600 / time 00:09:00 |
1 | 400 | 00:08:00 | choice | warm-up/down | EZ, choice. | dst. 400 / time 00:08:00 |