OBY 12.06.19
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,000
Total time
01:13:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 900 | 00:20:00 | see notes | warm-up/down | No Stops: 300 Swim Choice 300 Drill by 100: RA/LA/Swim 300 Kick by 75: RS/LS (No Boards) |
dst. 900 / time 00:20:00 |
6 | 50 | 00:00:45 | freestyle | swim | dst. 300 / time 00:04:30 | |
1 | 300 | 00:05:00 | individual medley | drill | Stretch. | dst. 300 / time 00:05:00 |
1 | 1000 | 00:20:00 | see notes | kick | 400 Back 300 Free - RS/LS by 75 200 Fly 100 Fly Kick on Back |
dst. 1000 / time 00:20:00 |
1 | 400 | 00:06:00 | freestyle | hypoxic | Hypoxic, Breathe 3/5/3/7 by 100. | dst. 400 / time 00:06:00 |
4 | 50 | 00:00:45 | freestyle | swim | dst. 200 / time 00:03:00 | |
1 | 300 | 00:04:30 | freestyle | swim | Long and Strong. | dst. 300 / time 00:04:30 |
4 | 50 | 00:00:55 | individual medley | swim | IMO | dst. 200 / time 00:03:40 |
1 | 200 | 00:03:00 | freestyle | swim | Negative Split. | dst. 200 / time 00:03:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, Choice. | dst. 200 / time 00:04:00 |