SCCC 09.12.23
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,000
Total time
01:23:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 400 | 00:08:00 | choice | warm-up/down | EZ, choice. | dst. 400 / time 00:08:00 |
6 | 300 | 00:06:00 | see notes | drill | 100 Free / 50 Kick 100 Non Free / 50 Kick |
dst. 1800 / time 00:36:00 |
10 | 50 | 00:00:55 | freestyle | swim | 2x50 Fingertip / Finish 3x50 Descend Repeat |
dst. 500 / time 00:09:10 |
2 | 350 | 00:09:15 | choice | kick | 200 Kick rest :10 100 Kick rest :10 50 Free Kick Hard |
dst. 700 / time 00:18:30 |
16 | 25 | 00:00:30 | freestyle | swim | dst. 400 / time 00:08:00 | |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |