SCCC 07.23.24
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,000
Total time
01:04:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 400 | 00:08:00 | see notes | warm-up/down | 1. Choice 2. IMD 3. Back / Breast |
dst. 1200 / time 00:24:00 |
3 | 300 | 00:08:00 | see notes | kick | 100 LS 100 RS 100 Back |
dst. 900 / time 00:24:00 |
4 | 100 | 00:01:40 | freestyle | pull | 3/5/7/9 | dst. 400 / time 00:06:40 |
8 | 50 | 00:01:00 | freestyle | drill | 1. LA 2. RA 3. Swim 4. Swim Repeat |
dst. 400 / time 00:08:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, choice. | dst. 100 / time 00:02:00 |