SCCC 11.07.19
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,000
Total time
01:07:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 400 | 00:06:00 | freestyle | warm-up/down | dst. 400 / time 00:06:00 | |
8 | 50 | 00:00:45 | freestyle | swim | dst. 400 / time 00:06:00 | |
1 | 400 | 00:06:00 | freestyle | pull | dst. 400 / time 00:06:00 | |
4 | 400 | 00:06:30 | see notes | swim | 1: 100 Free / 200 Back / 100 Free 2: (25 Fly / 75 Free) * 4 3: 200 Back / 200 Breast (LONG) 4: 200 (50 Back - 50 Breast) / 200 IM |
dst. 1600 / time 00:26:00 |
4 | 100 | 00:02:15 | individual medley | kick | IMO | dst. 400 / time 00:09:00 |
6 | 100 | 00:01:45 | backstroke | swim | dst. 600 / time 00:10:30 | |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, Choice. | dst. 200 / time 00:04:00 |