SCCC 11.03.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
3,000
Total time
00:54:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 500 | 00:10:00 | choice | warm-up/down | dst. 500 / time 00:10:00 | |
5 | 200 | 00:03:15 | see notes | warm-up/down | 1: Free Swim 2: Free Kick 3: Free Pull 4: Free Drill: RA/LA by 50 5: IM Drill |
dst. 1000 / time 00:16:15 |
12 | 50 | 00:00:55 | individual medley | swim | 1-3 Fly @ 1:05 4-6 Back @ 1:00 7-9 Breast @ 1:00 10-12 Free @ :45 |
dst. 600 / time 00:11:00 |
5 | 100 | 00:01:45 | see notes | swim | 1-4 IMO @ 1:45 (Breast @ 2:00) 5: IM @ 1:45 |
dst. 500 / time 00:08:45 |
1 | 400 | 00:08:00 | choice | warm-up/down | 300 IM 100 Choice |
dst. 400 / time 00:08:00 |