SCCC 12.20.24

Workout Category

sprint

Pool Type

short course yards

Total distance

3,200

Total time

01:01:00

Reps	Distance	Interval	Stroke	Set type	Notes	Total
4	300	00:06:00	see notes	warm-up/down	1. Free 2. 200 Free / 100 Back 3. Free / Back / Free 4. 100 Back / 200 Free	dst. 1200 / time 00:24:00
8	75	00:01:30	see notes	kick	25 Back Kick 50 Free Swim	dst. 600 / time 00:12:00
12	100	00:01:45	see notes	drill	1: 50 LA / 50 Swim 2: 50 RA / 50 Swim 3: Swim x4 Rest :10	dst. 1200 / time 00:21:00
1	200	00:04:00	choice	warm-up/down	EZ, choice.	dst. 200 / time 00:04:00

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