SCCC 06.05.25
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,400
Total time
01:06:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
2 | 500 | 00:10:00 | freestyle | warm-up/down | 200 Free 100 Back Kick 200 Free |
dst. 1000 / time 00:20:00 |
9 | 100 | 00:01:40 | freestyle | swim | Sets of 3 - Perfect Stroke Rest :30 after 3 & 6 |
dst. 900 / time 00:15:00 |
9 | 50 | 00:01:00 | freestyle | drill | LA / RA / Swim by 50 | dst. 450 / time 00:09:00 |
10 | 25 | 00:00:30 | freestyle | swim | Perfect | dst. 250 / time 00:05:00 |
6 | 100 | 00:02:15 | see notes | kick | Fins 25 Fly K on Back Free - LS / RS by 25 25 Back Kick |
dst. 600 / time 00:13:30 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |