SCCC 11.25.24

Workout Category

sprint

Pool Type

short course yards

Total distance

3,500

Total time

01:04:50

Reps	Distance	Interval	Stroke	Set type	Notes	Total
1	500	00:10:00	freestyle	warm-up/down		dst. 500 / time 00:10:00
3	200	00:03:00	freestyle	swim		dst. 600 / time 00:09:00
3	150	00:02:30	freestyle	swim		dst. 450 / time 00:07:30
3	100	00:01:30	freestyle	swim		dst. 300 / time 00:04:30
6	50	00:00:50	freestyle	swim		dst. 300 / time 00:05:00
12	25	00:00:30	freestyle	swim		dst. 300 / time 00:06:00
10	50	00:01:15	backstroke	kick		dst. 500 / time 00:12:30
4	75	00:01:20	freestyle	pull	3/5/7 by 100	dst. 300 / time 00:05:20
5	50	00:01:00	see notes	warm-up/down	1-3 IM Switch 4-5 Choice Warm Down.	dst. 250 / time 00:05:00

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.