SCCC 07.09.24

# times saved: (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

Dynoswim advises that swimming is strenuous physical activity. A physical examination by a licensed physician is recommended before beginning any exercise program. Dynoswim is not responsible for any injury that occurs while performing any workouts provided therein. In consideration for using any Dynoswim workouts in any manner, including downloading, printing, or copying by any means, the user agrees to hold Dynoswim its affiliates, employees, and consultants harmless from any liability for any injury sustained while performing any such workout.

All workouts on the Dynoswim website are copyrighted by Dynoswim. Dynoswim grants permission to download and print copies of these workouts for personal and team use. Dynoswim does not grant permission to publish copies of these workouts for any reason without prior written consent.