SCCC 08.13.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,200
Total time
01:18:05
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 500 | 00:10:00 | choice | warm-up/down | dst. 500 / time 00:10:00 | |
1 | 500 | 00:10:00 | see notes | swim | Back / Breast / Fly Drill / Breast / Back by 100 | dst. 500 / time 00:10:00 |
1 | 500 | 00:12:00 | choice | kick | dst. 500 / time 00:12:00 | |
5 | 100 | 00:01:30 | freestyle | pull | Perfect Stroke | dst. 500 / time 00:07:30 |
10 | 50 | 00:01:00 | individual medley | swim | 12.5 IMO | dst. 500 / time 00:10:00 |
5 | 200 | 00:03:30 | freestyle | drill | 1: 50 Stroke Count / 50 Back / 100 Build 2: 100 Stroke Count / 50 Back / 50 Build 3: 200 Free 4: 50 Stroke Count / 50 Breast / 100 Build 5: 100 Stroke Count / 50 Breast / 50 Build |
dst. 1000 / time 00:17:30 |
5 | 100 | 00:01:25 | freestyle | swim | Pace. | dst. 500 / time 00:07:05 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ | dst. 200 / time 00:04:00 |