SCCC 03.13.20
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,400
Total time
01:08:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1200 | 00:25:00 | see notes | warm-up/down | 600 Choice 400 Choice 200 Free |
dst. 1200 / time 00:25:00 |
8 | 50 | 00:00:50 | freestyle | swim | dst. 400 / time 00:06:40 | |
4 | 200 | 00:04:30 | individual medley | kick | 100 Swim / 100 Kick (*4 IMO) | dst. 800 / time 00:18:00 |
12 | 50 | 00:00:55 | see notes | swim | 25 IMO (No Free) 25 Free DPS |
dst. 600 / time 00:11:00 |
12 | 25 | 00:00:30 | freestyle | swim | Fast / EZ 3 / 3 2 / 2 1 / 1 |
dst. 300 / time 00:06:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, Choice. | dst. 100 / time 00:02:00 |