SCCC 07.16.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,200
Total time
01:16:15
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 500 | 00:10:00 | choice | warm-up/down | 1: Swim 2: Kick 3: Pull - Free Breathe 3/5/7/5/3 by 100 |
dst. 1500 / time 00:30:00 |
3 | 200 | 00:03:00 | freestyle | swim | dst. 600 / time 00:09:00 | |
3 | 50 | 00:00:55 | individual medley | swim | IM Switch | dst. 150 / time 00:02:45 |
6 | 100 | 00:01:30 | freestyle | swim | dst. 600 / time 00:09:00 | |
3 | 50 | 00:00:55 | individual medley | swim | IM Switch | dst. 150 / time 00:02:45 |
12 | 50 | 00:00:45 | freestyle | swim | dst. 600 / time 00:09:00 | |
3 | 50 | 00:00:55 | individual medley | swim | IM Switch | dst. 150 / time 00:02:45 |
1 | 250 | 00:07:00 | backstroke | kick | dst. 250 / time 00:07:00 | |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ | dst. 200 / time 00:04:00 |