SCCC 09.18.18
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,600
Total time
01:26:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
4 | 400 | 00:08:00 | see notes | warm-up/down | 200 Free 200 IM (Drill as necessary) Easy / Loosen |
dst. 1600 / time 00:32:00 |
4 | 300 | 00:06:00 | individual medley | drill | Drill / Swim by 50 - DO THE DRILLS IM - No Free |
dst. 1200 / time 00:24:00 |
4 | 200 | 00:03:00 | freestyle | swim | 100 EZ / 100 Build | dst. 800 / time 00:12:00 |
4 | 100 | 00:01:30 | freestyle | swim | 50 @ :45 50 @ :35 Rest :10 |
dst. 400 / time 00:06:00 |
1 | 500 | 00:10:00 | choice | kick | dst. 500 / time 00:10:00 | |
1 | 100 | 00:02:00 | see notes | warm-up/down | 25 2x Arm Back + one straight back somersault per 25 at 12.5 25 Backstroke Swim 25 2x Arm Back + one straight back somersault per 25 @ 12.5 25 Free |
dst. 100 / time 00:02:00 |