SCCC 05.15.24
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
3,500
Total time
01:13:15
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | choice | warm-up/down | dst. 1000 / time 00:20:00 | |
10 | 50 | 00:01:15 | backstroke | kick | Fins | dst. 500 / time 00:12:30 |
4 | 50 | 00:01:20 | butterfly | kick | Fly Kick on Back | dst. 200 / time 00:05:20 |
1 | 500 | 00:10:00 | see notes | pull | 3/5/3/7/9 by 100 | dst. 500 / time 00:10:00 |
5 | 200 | 00:03:45 | see notes | swim | 1. Free 2. Fly Drill 3. Back 4. Breast 5. IM |
dst. 1000 / time 00:18:45 |
4 | 25 | 00:00:40 | see notes | drill | Seal. | dst. 100 / time 00:02:40 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |