SCCC 11.06.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,000
Total time
01:11:10
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 600 | 00:12:00 | choice | warm-up/down | dst. 600 / time 00:12:00 | |
3 | 200 | 00:04:00 | freestyle | kick | K/S by 25 | dst. 600 / time 00:12:00 |
6 | 100 | 00:01:30 | freestyle | swim | dst. 600 / time 00:09:00 | |
4 | 200 | 00:03:15 | freestyle | drill | RA / Swim / LA / Swim - by 25 | dst. 800 / time 00:13:00 |
8 | 75 | 00:01:15 | see notes | swim | 1-4 Free @ 1:05 5-8 IMO @ 1:30 |
dst. 600 / time 00:10:00 |
10 | 50 | 00:00:55 | see notes | swim | 1-4 Free @ :45 5-10 IM Switch @ 1:00 |
dst. 500 / time 00:09:10 |
1 | 300 | 00:06:00 | choice | warm-up/down | EZ, Choice. | dst. 300 / time 00:06:00 |