SCCC 11.14.23
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,300
Total time
01:02:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | choice | warm-up/down | 400 Choice 200 Choice 100 Free 100 IM |
dst. 800 / time 00:16:00 |
10 | 50 | 00:00:55 | see notes | swim | Odds: Breast Evens: Free |
dst. 500 / time 00:09:10 |
5 | 100 | 00:01:40 | freestyle | swim | Perfect stroke. Not fast, perfect. | dst. 500 / time 00:08:20 |
2 | 200 | 00:05:00 | butterfly | kick | Fins: 50 Fly Kick 50 Fly Kick on back x2 |
dst. 400 / time 00:10:00 |
12 | 75 | 00:01:15 | see notes | swim | Free / Back / Free | dst. 900 / time 00:15:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |
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