SCCC 09.10.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,100
Total time
01:19:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1200 | 00:24:00 | see notes | warm-up/down | 300 Free @ 6:00 300 Back @ 6:00 3x200 IM @ 4:00 - 25 Drill / 25 Swim |
dst. 1200 / time 00:24:00 |
3 | 400 | 00:09:30 | see notes | kick | 2x100 Free @ 2:30 2x50 Fly Kick on Back @ 1:15 1x100 - EZ / Perfect / Slow - Free Swim @ 2:00 |
dst. 1200 / time 00:28:30 |
4 | 125 | 00:02:00 | see notes | swim | 2x50 Free @ :45 1x25 Fly @ :30 |
dst. 500 / time 00:08:00 |
1 | 1000 | 00:15:00 | freestyle | hypoxic | 400 Pull Breathe 3/5/7/9 @ 6:00 300 Pull Breathe 5/7/9 @ 4:30 200 Swim Breathe 7/9 @ 3:00 100 Swim Breathe 9 @ 1:30 |
dst. 1000 / time 00:15:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, Choice. | dst. 200 / time 00:04:00 |