SCCC 09.16.19
(1)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,000
Total time
01:09:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 500 | 00:10:00 | freestyle | warm-up/down | EZ, Long, Stretch. | dst. 500 / time 00:10:00 |
4 | 500 | 00:08:00 | see notes | swim | 1: 400 Free / 100 Back 2: 300 Free / 100 Back / 100 Free 3: 200 Free / 100 Back / 200 Free 4: 100 Free / 100 Back / 300 Free |
dst. 2000 / time 00:32:00 |
1 | 500 | 00:12:00 | choice | kick | dst. 500 / time 00:12:00 | |
1 | 1000 | 00:15:00 | freestyle | swim | 400 Pull Hypoxic - Breathe 3/5/37 by 100 @ 6:00 300 Pull Hypoxic - Breathe 5/3/7 by 100 @ 4:30 200 Free Swim @ 2:45 100 Warm-Down @ 2:00 |
dst. 1000 / time 00:15:00 |