SCCC 09.11.18
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,500
Total time
01:16:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 900 | 00:18:00 | see notes | warm-up/down | 300 Free 300 IM 300 50 Fly Drill / 50 Free No Stops |
dst. 900 / time 00:18:00 |
16 | 50 | 00:00:55 | individual medley | swim | Odds: Fly/Back by 25 Evens: Breast/Free by 25 |
dst. 800 / time 00:14:40 |
4 | 300 | 00:04:30 | freestyle | pull | Hypoxic - Breathe 3/5/7 by 100 | dst. 1200 / time 00:18:00 |
4 | 200 | 00:03:00 | freestyle | hypoxic | Breathe 2/3/5/7 by 50 | dst. 800 / time 00:12:00 |
4 | 150 | 00:02:30 | individual medley | swim | No Free | dst. 600 / time 00:10:00 |
1 | 200 | 00:04:00 | see notes | warm-up/down | 50 2x Arm Back + one straight back somersault per 25 at 12.5 50 Backstroke Swim 50 2x Arm Back + one straight back somersault per 25 @ 12.5 50 Free |
dst. 200 / time 00:04:00 |