SCCC East 01.09.20
(1)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,000
Total time
01:13:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 400 | 00:08:00 | choice | warm-up/down | dst. 400 / time 00:08:00 | |
5 | 200 | 00:03:30 | see notes | warm-up/down | S / K / P / S / IM | dst. 1000 / time 00:17:30 |
6 | 100 | 00:01:45 | freestyle | swim | 75 Free @ 1:15 25 Back @ :30 |
dst. 600 / time 00:10:30 |
4 | 125 | 00:01:45 | freestyle | pull | Perfect Stroke. | dst. 500 / time 00:07:00 |
4 | 300 | 00:06:00 | freestyle | swim | 4x50 @ :55 / :50 / :45 / :40 (By Round) 100 EZ @ 2:00 |
dst. 1200 / time 00:24:00 |
1 | 300 | 00:06:00 | choice | warm-up/down | EZ, Choice. | dst. 300 / time 00:06:00 |