SCCC 11.23.21
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
3,900
Total time
01:10:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 600 | 00:12:00 | choice | warm-up/down | dst. 600 / time 00:12:00 | |
8 | 50 | 00:01:15 | backstroke | kick | dst. 400 / time 00:10:00 | |
12 | 100 | 00:01:30 | freestyle | pull | 1-3 Swim 4-5 Buoy Only 6-7 Buoy and Pads 8-9 Buoy Only 10-12 Swim |
dst. 1200 / time 00:18:00 |
5 | 200 | 00:03:30 | see notes | swim | 1: IM 2: Back 3: Breast 4. Free 5: IM |
dst. 1000 / time 00:17:30 |
10 | 50 | 00:00:55 | see notes | swim | 25 Back 25 Free |
dst. 500 / time 00:09:10 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, Choice. | dst. 200 / time 00:04:00 |