SCCC 09.17.18
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,500
Total time
01:21:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1500 | 00:30:00 | see notes | warm-up/down | 500/400/300/200/100 Free/Back/Breast/Free/IM by 100, start with Free on each one. |
dst. 1500 / time 00:30:00 |
2 | 300 | 00:05:30 | see notes | drill | 100 Fly Kick (No Boards) 200 IM Drill |
dst. 600 / time 00:11:00 |
8 | 50 | 00:00:55 | see notes | swim | Odds: Fly Evens: Free |
dst. 400 / time 00:07:20 |
1 | 400 | 00:06:00 | freestyle | hypoxic | Pull - Breathe 3/5/3/7 | dst. 400 / time 00:06:00 |
8 | 50 | 00:00:55 | breaststroke | swim | dst. 400 / time 00:07:20 | |
1 | 400 | 00:06:00 | freestyle | hypoxic | Pull - Breathe 5/7 by 200 | dst. 400 / time 00:06:00 |
8 | 50 | 00:00:45 | freestyle | swim | 1-4 @ :40 5-8 @ :45 |
dst. 400 / time 00:06:00 |
1 | 400 | 00:08:00 | see notes | warm-up/down | 100 2x Arm Back + one straight back somersault per 25 at 12.5 100 Backstroke Swim 100 2x Arm Back + one straight back somersault per 25 @ 12.5 100 Free |
dst. 400 / time 00:08:00 |