SCCC 10.07.19

Posted by Dean Osterloh on October 7, 2019 @ 20:42
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,000
Total time
01:18:45
Reps Distance Interval Stroke Set type Notes Total
2 600 00:12:00 see notes warm-up/down 1: Choice
2: IM Drill 		dst. 1200 / time 00:24:00
15 100 00:01:45 see notes swim 1-3 Free @ 1:30
4-6 Back @ 1:45
7-9 Breast @ 1:55
10-12 Fly Drill @ 1:45
13-15 IM @ 1:45 		dst. 1500 / time 00:26:15
5 100 00:02:30 freestyle kick dst. 500 / time 00:12:30
1 300 00:08:00 see notes kick Back / Breast / Fly / Back by 75 dst. 300 / time 00:08:00
2 200 00:03:00 see notes swim 1: Pull
2: Swim 		dst. 400 / time 00:06:00
1 100 00:02:00 choice warm-up/down EZ, Choice. dst. 100 / time 00:02:00

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