SCCC 05.20.19
(1)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,200
Total time
01:11:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 500 | 00:10:00 | choice | warm-up/down | dst. 500 / time 00:10:00 | |
1 | 500 | 00:12:00 | choice | kick | dst. 500 / time 00:12:00 | |
1 | 3000 | 00:45:00 | freestyle | swim | Breathe 3/5/3/7/3 by 100 for all. 1x500 Pull @ 7:30 5x100 Swim @ 1:30 1x400 Pull @ 6:00 4x100 Swim @ 1:30 1x300 Pull @ 4:30 3x100 Swim @ 1:30 1x200 Pull @ 3:00 2x100 Swim @ 1:30 1x100 Pull @ 1:30 1x100 Swim @ 1:30 |
dst. 3000 / time 00:45:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 200 / time 00:04:00 |