SCCC 05.20.22
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,000
Total time
01:11:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1500 | 00:30:00 | see notes | warm-up/down | 500 Choice 400 Free / Back by 100 300 Back 200 Breast 100 Fly Drill |
dst. 1500 / time 00:30:00 |
6 | 150 | 00:02:45 | freestyle | drill | RA / LA / Swim | dst. 900 / time 00:16:30 |
2 | 400 | 00:06:00 | freestyle | pull | 3 / 5 by 100 | dst. 800 / time 00:12:00 |
1 | 600 | 00:09:00 | freestyle | swim | Broken: 200 @ 3:00 2x100 @ 1:30 4x50 @ :45 |
dst. 600 / time 00:09:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |