SCCC 05.22.23
(1)
Workout Category
backstroke
Pool Type
short course yards
Total distance
4,000
Total time
01:21:15
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1200 | 00:25:00 | see notes | warm-up/down | 300 Free 300 Back 3x200 IM |
dst. 1200 / time 00:25:00 |
12 | 50 | 00:00:55 | see notes | swim | 2 Free / 1 Back x4 | dst. 600 / time 00:11:00 |
1 | 1000 | 00:20:00 | freestyle | hypoxic | Pull: 400 3/5/7/9 300 5/7/9 200 7/9 100 9 |
dst. 1000 / time 00:20:00 |
5 | 200 | 00:04:15 | backstroke | drill | 2x50 Fly Kick on Back @ 1:15 100 Back Swim @ 1:45 |
dst. 1000 / time 00:21:15 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |