SCCC 01.14.20
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,000
Total time
01:12:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 500 | 00:10:00 | see notes | warm-up/down | 1: Swim 2: Kick 3: Pull - Breathe 3/5 by 100 |
dst. 1500 / time 00:30:00 |
4 | 200 | 00:03:30 | freestyle | drill | 75 RA / 75 LA / 50 Swim | dst. 800 / time 00:14:00 |
1 | 1300 | 00:21:00 | freestyle | swim | 4x100 Swim @ 1:30 2x50 Drill - RA/LA by 25 @ 1:00 3x100 Swim 2x50 Drill 2x100 Swim 2x50 Drill 1x100 Swim HARD |
dst. 1300 / time 00:21:00 |
4 | 50 | 00:00:45 | freestyle | swim | dst. 200 / time 00:03:00 | |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, Choice. | dst. 200 / time 00:04:00 |