SCCC 10.07.19
(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 |