SCCC 05.24.22
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,000
Total time
01:17:15
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | choice | warm-up/down | dst. 800 / time 00:16:00 | |
12 | 50 | 00:00:55 | freestyle | swim | 4 / 8 / 12 IMO | dst. 600 / time 00:11:00 |
8 | 100 | 00:02:15 | backstroke | swim | 1-4 Back Kick @ 2:30 5-8 Back Swim @ 1:45 |
dst. 800 / time 00:18:00 |
4 | 50 | 00:00:50 | freestyle | hypoxic | 2 Breaths down 1 Breath back. |
dst. 200 / time 00:03:20 |
2 | 200 | 00:03:30 | freestyle | drill | 2nd 50 is Scull | dst. 400 / time 00:07:00 |
5 | 100 | 00:01:55 | breaststroke | swim | dst. 500 / time 00:09:35 | |
4 | 50 | 00:00:50 | freestyle | swim | 2 Breaths down 1 Breath back |
dst. 200 / time 00:03:20 |
4 | 100 | 00:01:45 | individual medley | swim | dst. 400 / time 00:07:00 | |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, choice. | dst. 100 / time 00:02:00 |