SCCC 01.07.22
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,000
Total time
01:16:25
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 500 | 00:10:00 | see notes | warm-up/down | 500 Swim 500 Kick 500 IMD |
dst. 1500 / time 00:30:00 |
10 | 100 | 00:01:40 | freestyle | hypoxic | PULL: Breathe by 100: 3/5/3/7/9 * 2 |
dst. 1000 / time 00:16:40 |
5 | 100 | 00:01:45 | see notes | swim | Rest :10 Between each: Fly / Back / Breast / Free / IM |
dst. 500 / time 00:08:45 |
10 | 50 | 00:00:50 | freestyle | swim | dst. 500 / time 00:08:20 | |
16 | 25 | 00:00:40 | individual medley | swim | 400 IMO | dst. 400 / time 00:10:40 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, choice. | dst. 100 / time 00:02:00 |