OBY 12.02.19
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,000
Total time
01:15:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 500 | 00:10:00 | choice | warm-up/down | Swim / Kick / Pull | dst. 1500 / time 00:30:00 |
8 | 50 | 00:01:15 | choice | kick | dst. 400 / time 00:10:00 | |
4 | 100 | 00:01:55 | freestyle | drill | RA / LA by 50 | dst. 400 / time 00:07:40 |
6 | 200 | 00:03:15 | see notes | swim | 1-2 Free @ 3:00 3 Back @ 3:30 4-5 Free @ 3:00 6 Breast @ 3:30 |
dst. 1200 / time 00:19:30 |
1 | 300 | 00:04:30 | freestyle | pull | Breathe 3/5/3 by 100 | dst. 300 / time 00:04:30 |
1 | 200 | 00:04:00 | see notes | warm-up/down | 100 Perfect Free 100 EZ Choice. |
dst. 200 / time 00:04:00 |