SCCC 11.15.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,000
Total time
01:18:20
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
2 | 1000 | 00:20:00 | see notes | warm-up/down | 600: 200 S / K / P @ 4:00 4x100 @ (1st Round - 1:40 / 2nd round 1:30) Rest |
dst. 2000 / time 00:40:00 |
8 | 25 | 00:00:30 | butterfly | kick | FINS - No Boards (Streamline) | dst. 200 / time 00:04:00 |
4 | 50 | 00:01:00 | butterfly | drill | With Fins | dst. 200 / time 00:04:00 |
1 | 100 | 00:02:00 | butterfly | swim | EZ, Long, Perfect or Drill. | dst. 100 / time 00:02:00 |
1 | 200 | 00:04:00 | breaststroke | kick | No Boards - Heels to Fingertips. | dst. 200 / time 00:04:00 |
4 | 50 | 00:01:00 | breaststroke | drill | Double Pullouts. | dst. 200 / time 00:04:00 |
1 | 100 | 00:01:50 | breaststroke | swim | Perfect. | dst. 100 / time 00:01:50 |
6 | 100 | 00:01:45 | see notes | swim | 1: 25 Free / 75 Back @ 1:45 2: 100 Breast @ 2:00 3: 100 Free @ 1:30 Repeat |
dst. 600 / time 00:10:30 |
1 | 400 | 00:08:00 | choice | warm-up/down | EZ, Choice. | dst. 400 / time 00:08:00 |