SCCC 01.20.22
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,000
Total time
01:10:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:25:00 | see notes | warm-up/down | 500 Swim / 300 Kick / 200 IM Drill | dst. 1000 / time 00:25:00 |
3 | 400 | 00:05:00 | freestyle | drill | 200 Free Swim @ 3:00 2x100 RA / LA @ 2:00 |
dst. 1200 / time 00:15:00 |
1 | 1000 | 00:16:00 | freestyle | hypoxic | 400 Breathe 3/5 by 100 @ 6:00 300 Breathe 5/7 @ 5:00 200 Breathe 3/9 @ 3:30 100 Breathe 9 @ 1:30 |
dst. 1000 / time 00:16:00 |
1 | 600 | 00:10:40 | see notes | swim | 200 Breast @ 4:00 2x100 Free @ 1:30 4x50 Breast @ :55 |
dst. 600 / time 00:10:40 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |