OBY 12.01.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,000
Total time
01:15:25
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 400 | 00:08:00 | freestyle | warm-up/down | dst. 400 / time 00:08:00 | |
4 | 100 | 00:01:55 | individual medley | drill | IMO Drill Stretch | dst. 400 / time 00:07:40 |
4 | 50 | 00:00:45 | freestyle | swim | dst. 200 / time 00:03:00 | |
4 | 100 | 00:02:30 | see notes | kick | Medley Order, i.e. #1 is Back. | dst. 400 / time 00:10:00 |
5 | 100 | 00:01:30 | freestyle | swim | #5 is EZ recover. | dst. 500 / time 00:07:30 |
3 | 100 | 00:01:30 | freestyle | swim | #3 is EZ recover. | dst. 300 / time 00:04:30 |
1 | 400 | 00:06:00 | freestyle | pull | >Effort - Hypoxic 3/5/3/7 by 100. | dst. 400 / time 00:06:00 |
1 | 100 | 00:01:45 | freestyle | warm-up/down | Perfect Stroke. | dst. 100 / time 00:01:45 |
12 | 50 | 00:00:55 | individual medley | swim | IM Switch | dst. 600 / time 00:11:00 |
1 | 500 | 00:12:00 | choice | kick | dst. 500 / time 00:12:00 | |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, Choice. | dst. 200 / time 00:04:00 |