SCCC 08.09.19
(1)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,200
Total time
01:18:50
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
2 | 500 | 00:10:00 | see notes | warm-up/down | 1: Swim Choice 2: FINS - Kick, Free / Back by 100 |
dst. 1000 / time 00:20:00 |
3 | 200 | 00:03:45 | see notes | swim | 1: Breast 2: Back 3: Breast |
dst. 600 / time 00:11:15 |
6 | 75 | 00:01:45 | see notes | kick | 1-4 IMO 5-6 Free |
dst. 450 / time 00:10:30 |
8 | 50 | 00:00:45 | freestyle | descend | 1-2 :55 3-4 :50 5-6 :45 7-8 :40 |
dst. 400 / time 00:06:00 |
1 | 800 | 00:14:20 | see notes | pull | 400 Breast Pull @ 8:00 4x100 Free Hypoxic, Breathe 3/5/7/9 by 100 @ 1:35 |
dst. 800 / time 00:14:20 |
1 | 450 | 00:06:45 | freestyle | swim | 3x100 @ 1:30 3x50 @ :45 |
dst. 450 / time 00:06:45 |
4 | 50 | 00:01:00 | individual medley | swim | IMO | dst. 200 / time 00:04:00 |
1 | 300 | 00:06:00 | choice | warm-up/down | EZ, Choice | dst. 300 / time 00:06:00 |