SCCC 01.13.20
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,000
Total time
01:20:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | choice | warm-up/down | dst. 1000 / time 00:20:00 | |
1 | 1000 | 00:25:00 | see notes | kick | 400 Back 300 Free 200 Breast 100 Fly |
dst. 1000 / time 00:25:00 |
1 | 1000 | 00:15:00 | freestyle | pull | 2x200 @ 3:00 4x100 @ 1:30 4x50 @ :45 |
dst. 1000 / time 00:15:00 |
8 | 100 | 00:02:00 | see notes | drill | 1: Free Swim @ 1:30 2: Free Kick @ 2:30 3: Free Drill - 75 RA 75 LA 50 Swim @ 2:00 4: IM Drill Stretch @ 2:00 Repeat |
dst. 800 / time 00:16:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, Choice. | dst. 200 / time 00:04:00 |