SCCC 01.15.20
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,000
Total time
01:15:50
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | choice | warm-up/down | dst. 1000 / time 00:20:00 | |
8 | 50 | 00:01:15 | choice | kick | dst. 400 / time 00:10:00 | |
6 | 200 | 00:03:15 | freestyle | pull | 1-3 Pull 4-6 Swim 100 @ 1:30 75 @ 1:15 25 @ :40 |
dst. 1200 / time 00:19:30 |
2 | 450 | 00:07:30 | see notes | swim | 1: Free / 2: IM 2x100 @ 1:30 / 1:45 2x75 @ 1:15 / 1:30 2x50 @ :45 / 1:00 |
dst. 900 / time 00:15:00 |
8 | 25 | 00:00:40 | see notes | swim | Odds: Back Evens: Breaststroke |
dst. 200 / time 00:05:20 |
6 | 25 | 00:00:30 | freestyle | swim | Perfect Free | dst. 150 / time 00:03:00 |
1 | 150 | 00:03:00 | choice | warm-up/down | EZ, Choice. | dst. 150 / time 00:03:00 |