SCCC 09.05.24

Posted by Dean Osterloh on September 5, 2024 @ 16:35
(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

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.