SCCC 08.08.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,200
Total time
01:18:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 500 | 00:10:00 | choice | warm-up/down | S / K / P - do the pulls Hypoxic | dst. 1500 / time 00:30:00 |
12 | 50 | 00:01:00 | see notes | swim | 1-3 Fly 4-6 Back 7-10 Breast 11 RA Free 12 LA Free |
dst. 600 / time 00:12:00 |
10 | 50 | 00:01:15 | see notes | kick | 1: Back 2-3 Free 4 Breast 5 Free Repeat |
dst. 500 / time 00:12:30 |
16 | 75 | 00:01:30 | freestyle | drill | 1-4 - Tennessee Turns @ 1:30 5-8 - 50 Free / 25 Back @ 1:30 9-12 - 50 Free / 25 Breast @ 1:30 13-16 - Free @ 1:15 |
dst. 1200 / time 00:24:00 |
1 | 400 | 00:00:00 | choice | warm-up/down | 8x25 As Given 200 Easy, choice. |
dst. 400 / time 00:00:00 |