SCCC 11.26.21
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,000
Total time
01:18:10
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | individual medley | warm-up/down | RIM | dst. 800 / time 00:16:00 |
16 | 50 | 00:01:15 | individual medley | kick | FINS, no boards IMO sets of 4 |
dst. 800 / time 00:20:00 |
10 | 100 | 00:01:40 | freestyle | pull | 1-2 Swim 3-4 Buoy 5-6 Pads and Buoy 7-8 Buoy 9-10 Swim |
dst. 1000 / time 00:16:40 |
2 | 200 | 00:03:30 | individual medley | swim | dst. 400 / time 00:07:00 | |
9 | 100 | 00:01:50 | see notes | swim | 1-3 25 Fly / 75 Free @ 1:40 4-6 Back @ 1:50 7-9 Breast @ 2:00 |
dst. 900 / time 00:16:30 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, choice. | dst. 100 / time 00:02:00 |