SCCC 07.18.25

# times saved: (1)

Workout Category

sprint

Pool Type

short course yards

Total distance

3,000

Total time

00:53:00

Reps	Distance	Interval	Stroke	Set type	Notes	Total
1	400	00:08:00	choice	warm-up/down		dst. 400 / time 00:08:00
8	100	00:01:45	see notes	swim	2x100 Free @ 1:40 Rest 1:00 2x100 IM @ 1:45 Rest 1:00 2x100 Free @ 1:30 Rest 1:00 2x100 Back / Breast @ 1:50	dst. 800 / time 00:14:00
12	75	00:01:20	freestyle	descend	Descend 1-3 etc. Slow / Med / Hard	dst. 900 / time 00:16:00
4	150	00:02:30	freestyle	pull	3/5/7 by 50	dst. 600 / time 00:10:00
6	50	00:00:50	freestyle	swim	5/6 are warm down choice.	dst. 300 / time 00:05:00

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