SCCC 09.19.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,100
Total time
01:18:50
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | choice | warm-up/down | Mix-it-up. | dst. 800 / time 00:16:00 |
8 | 100 | 00:02:30 | stroke | kick | Medley Order, i.e. 1-2 Back, 3-4 Breast, etc. | dst. 800 / time 00:20:00 |
1 | 100 | 00:02:00 | choice | drill | Stretch. | dst. 100 / time 00:02:00 |
8 | 100 | 00:01:55 | individual medley | pull | IMO 1-2 Fly Drill 3-4 Back 5-6 Breast 7-8 Free @ 1:40 |
dst. 800 / time 00:15:20 |
1 | 100 | 00:02:00 | freestyle | drill | Stretch | dst. 100 / time 00:02:00 |
4 | 225 | 00:03:30 | see notes | swim | 75 Free 75 Back (Long Walls) 75 Free |
dst. 900 / time 00:14:00 |
10 | 50 | 00:00:45 | freestyle | swim | dst. 500 / time 00:07:30 | |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, choice. | dst. 100 / time 00:02:00 |