SCCC 06.07.19
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,200
Total time
01:19:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | choice | warm-up/down | Mix it up. | dst. 1000 / time 00:20:00 |
10 | 100 | 00:02:30 | see notes | kick | 1,2: Back 3.4: Breast 5,6: Fly 7-10: Free |
dst. 1000 / time 00:25:00 |
1 | 200 | 00:03:15 | individual medley | warm-up/down | Loosen | dst. 200 / time 00:03:15 |
1 | 1600 | 00:24:00 | freestyle | swim | Use Breathing Patterns: 1x400 @ 6:00 2x200 @ 3:00 4x100 @ 1:30 8x50 @ :45 |
dst. 1600 / time 00:24:00 |
3 | 100 | 00:01:45 | freestyle | hypoxic | Pull: 1. Breathe 3 2. Breathe 5 3. Breathe 7 |
dst. 300 / time 00:05:15 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, slow, recover. | dst. 100 / time 00:02:00 |