SCCC 09.12.19
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,000
Total time
01:16:15
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | see notes | warm-up/down | 300 Free 200 Backstroke 300 Free |
dst. 800 / time 00:16:00 |
8 | 100 | 00:02:30 | choice | kick | dst. 800 / time 00:20:00 | |
4 | 200 | 00:03:00 | freestyle | hypoxic | Pull, Breathe 3/5/3/7 by 50 | dst. 800 / time 00:12:00 |
16 | 25 | 00:00:30 | individual medley | swim | dst. 400 / time 00:08:00 | |
5 | 100 | 00:01:45 | individual medley | swim | dst. 500 / time 00:08:45 | |
5 | 100 | 00:01:30 | freestyle | swim | dst. 500 / time 00:07:30 | |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |