SCCC East 01.10.20
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,000
Total time
01:16:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 500 | 00:10:00 | choice | warm-up/down | S / K / P | dst. 1500 / time 00:30:00 |
1 | 500 | 00:08:00 | freestyle | swim | Broken: 200 Free @ 3:00 100 Free @ 1:30 2x50 Free @ :45 4x25 Free @ :30 |
dst. 500 / time 00:08:00 |
4 | 75 | 00:01:30 | individual medley | drill | 50 Drill / 25 Swim | dst. 300 / time 00:06:00 |
5 | 100 | 00:01:45 | individual medley | swim | dst. 500 / time 00:08:45 | |
1 | 500 | 00:12:00 | see notes | kick | 250 Backstroke 250 Breaststroke |
dst. 500 / time 00:12:00 |
6 | 100 | 00:01:40 | see notes | swim | 1-2 Back @ 1:45 3 Free @ 1:30 4-5 Breast @ 1:45 6 Free @ 1:30 |
dst. 600 / time 00:10:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, Choice. | dst. 100 / time 00:02:00 |