SCCC 09.05.24
(1)
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 | 1000 | 00:20:00 | choice | warm-up/down | dst. 1000 / time 00:20:00 | |
3 | 300 | 00:08:00 | see notes | kick | 1. LS / RS /. Back by 100 2. Back 3. 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 1 down / 2 back |
dst. 500 / time 00:10:00 |
1 | 500 | 00:10:00 | freestyle | swim | 25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 Rest :05 - :10 |
dst. 500 / time 00:10:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, choice. | dst. 100 / time 00:02:00 |