SCCC 08.30.24
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,000
Total time
01:06:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | choice | warm-up/down | dst. 800 / time 00:16:00 | |
3 | 300 | 00:08:00 | see notes | kick | Fins: LS / RS / Back by 100 |
dst. 900 / time 00:24:00 |
10 | 50 | 00:01:00 | freestyle | pull | 3/5/7/9 x 2 9-10: One breath down / two breaths back |
dst. 500 / time 00:10:00 |
1 | 400 | 00:08:00 | freestyle | swim | 25 / 50 / 75 / 100 / 75 / 50 / 25 Rest :05-:10 |
dst. 400 / time 00:08:00 |
12 | 25 | 00:00:30 | see notes | swim | 3/6/9/12 are Under H2O | dst. 300 / time 00:06:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, choice. | dst. 100 / time 00:02:00 |