SCCC 05.25.23
(1)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,000
Total time
01:16:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | choice | warm-up/down | dst. 800 / time 00:16:00 | |
8 | 50 | 00:00:55 | freestyle | drill | 1-4 - 15 EZ / 15 Build / 20 No Air 5-8 - 25 Fly D / 25 Free |
dst. 400 / time 00:07:20 |
8 | 100 | 00:01:40 | freestyle | swim | Perfect Stroke. | dst. 800 / time 00:13:20 |
2 | 400 | 00:07:45 | freestyle | pull | 6x50 Pull - 3/5/7/9/9/9 @ :55 100 Breathe 7 @ 1:45 |
dst. 800 / time 00:15:30 |
1 | 400 | 00:10:00 | backstroke | kick | Fins | dst. 400 / time 00:10:00 |
3 | 200 | 00:03:30 | individual medley | swim | dst. 600 / time 00:10:30 | |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |