SCCC 01.17.20
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,000
Total time
01:22:20
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1500 | 00:30:00 | freestyle | warm-up/down | 500 Choice @ 10:00 5x100 Free 1-2 @ 1:50, 3 @ 1:40, 4-5 @ 1:30 4x75 Free 50 RA / LA - 25 Swim @ 1:30 4x50 @ :45 |
dst. 1500 / time 00:30:00 |
8 | 100 | 00:02:30 | see notes | kick | 1: Fly 2-4: Back 5-7 Breast 8 Free |
dst. 800 / time 00:20:00 |
4 | 100 | 00:01:45 | see notes | swim | 1-2 Back 3-4 Breast |
dst. 400 / time 00:07:00 |
8 | 50 | 00:00:55 | see notes | swim | Odds; Back Evens: Breast |
dst. 400 / time 00:07:20 |
4 | 100 | 00:02:00 | individual medley | swim | 75 IM @ 1:30 25 Free @ :30 |
dst. 400 / time 00:08:00 |
1 | 500 | 00:10:00 | choice | warm-up/down | Do whatever you want, stretch it out, easy, fun. At least 250 Swim tickles. |
dst. 500 / time 00:10:00 |