SCCC 11.13.19
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,000
Total time
01:19:55
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
2 | 1200 | 00:24:00 | see notes | warm-up/down | 300 Free @ 6:00 300 Back @ 6:00 3x200 IM - 25 Drill-EZ / 25 Swim @ 4:00 |
dst. 2400 / time 00:48:00 |
16 | 25 | 00:00:30 | individual medley | swim | 25 Fly 75 IMO (i.e. 1-4: 25 Fly / 75 Fly, 5-8: 25 Fly / 75 Back, etc.) | dst. 400 / time 00:08:00 |
1 | 500 | 00:12:00 | choice | kick | dst. 500 / time 00:12:00 | |
5 | 100 | 00:01:35 | freestyle | hypoxic | PULL - 3/5/3/7/3 by 100 | dst. 500 / time 00:07:55 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, Choice. | dst. 200 / time 00:04:00 |