SCCC 01.12.22
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,000
Total time
01:16:15
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | choice | warm-up/down | dst. 1000 / time 00:20:00 | |
1 | 500 | 00:10:00 | see notes | swim | Free / Back by 100 - Technique | dst. 500 / time 00:10:00 |
5 | 100 | 00:01:30 | freestyle | swim | dst. 500 / time 00:07:30 | |
1 | 500 | 00:10:00 | choice | kick | dst. 500 / time 00:10:00 | |
5 | 100 | 00:02:30 | see notes | kick | Odds: Free Evens: Breast |
dst. 500 / time 00:12:30 |
1 | 300 | 00:04:30 | freestyle | pull | Breathe 3/5/7 by 100 | dst. 300 / time 00:04:30 |
3 | 100 | 00:01:35 | freestyle | pull | 3 / 5 / 7 by 100 | dst. 300 / time 00:04:45 |
4 | 50 | 00:00:45 | freestyle | swim | dst. 200 / time 00:03:00 | |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |