SCCC 05.13.22
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,000
Total time
01:16:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1500 | 00:30:00 | see notes | warm-up/down | 500 Free / Back by 100 400 Fly Drill / Breast by 100 300 Back 200 Breast 100 Free |
dst. 1500 / time 00:30:00 |
8 | 150 | 00:02:45 | freestyle | drill | 50 RA 25 Swim 50 LA 25 Swim |
dst. 1200 / time 00:22:00 |
2 | 200 | 00:03:00 | freestyle | descend | dst. 400 / time 00:06:00 | |
8 | 50 | 00:01:05 | backstroke | kick | FINS: 25 Fly K on Back 25 Back K |
dst. 400 / time 00:08:40 |
12 | 25 | 00:00:30 | individual medley | swim | 300 IMO | dst. 300 / time 00:06:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |