SCCC 09.08.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,000
Total time
00:54:10
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
5 | 150 | 00:02:30 | see notes | warm-up/down | 1: Free 2: Fly Drill 3: Back 4: Breast 5: Free |
dst. 750 / time 00:12:30 |
6 | 50 | 00:01:15 | individual medley | kick | IM Switch - No Boards | dst. 300 / time 00:07:30 |
4 | 100 | 00:01:55 | freestyle | drill | 50 RA 50 LA |
dst. 400 / time 00:07:40 |
4 | 100 | 00:01:55 | freestyle | drill | 25 RA 25 Swim 25 LA 25 Swim |
dst. 400 / time 00:07:40 |
4 | 100 | 00:01:30 | freestyle | swim | dst. 400 / time 00:06:00 | |
1 | 250 | 00:03:30 | freestyle | pull | Hypoxic, 3/5/7/5/3 by 50 | dst. 250 / time 00:03:30 |
8 | 50 | 00:00:55 | see notes | swim | 1-4 Back @ 1:00 5-8 Free @ :50 |
dst. 400 / time 00:07:20 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, Choice. | dst. 100 / time 00:02:00 |