SCCC 07.11.19
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,300
Total time
01:18:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
8 | 300 | 00:05:00 | see notes | warm-up/down | :15-:30 Between each Odds: Fingertip Drag, Easy Perfect Evens: IMO, #8 is IMD |
dst. 2400 / time 00:40:00 |
6 | 300 | 00:06:00 | stroke | drill | 1-3 Kick (No Boards) 4-6 Swim by 100: 1,4: Free / Breast / Free 2,5: Back / Breast / Back 3,6: Fly D / Breast / Fly D |
dst. 1800 / time 00:36:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ | dst. 100 / time 00:02:00 |