SCCC 07.09.24
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
3,500
Total time
01:13:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | choice | warm-up/down | Mix it up. | dst. 800 / time 00:16:00 |
12 | 50 | 00:01:20 | backstroke | kick | 25 Fly Kick on Back down 25 Back Kick |
dst. 600 / time 00:16:00 |
12 | 75 | 00:01:30 | freestyle | pull | 3 / 5 / 7 / 9 by 3 | dst. 900 / time 00:18:00 |
6 | 100 | 00:01:50 | see notes | swim | 1. Back 2. Breast 3. Free Rest :10 after each repeat |
dst. 600 / time 00:11:00 |
8 | 50 | 00:01:00 | see notes | swim | 1-4 Free @ :50 5-6 Back @ :55 7-8 Breast @ 1:00 |
dst. 400 / time 00:08:00 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |