SCCC 10.05.18
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,700
Total time
01:28:35
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1500 | 00:30:00 | freestyle | warm-up/down | 500 Free @ 7:30 400 Free @ 6:00 300 Free @ 4:30 200 Free @ 3:00 100 Free @ 1:30 Rest between each |
dst. 1500 / time 00:30:00 |
5 | 100 | 00:01:25 | freestyle | swim | dst. 500 / time 00:07:05 | |
10 | 50 | 00:01:15 | freestyle | kick | dst. 500 / time 00:12:30 | |
1 | 200 | 00:05:00 | breaststroke | kick | dst. 200 / time 00:05:00 | |
6 | 200 | 00:03:15 | see notes | pull | 1,3,5 Free - Breathe 3/5 by 100 2,4,6 Backstroke (Easy) |
dst. 1200 / time 00:19:30 |
2 | 200 | 00:03:15 | see notes | swim | 1, Freestyle 2. Backstroke |
dst. 400 / time 00:06:30 |
1 | 400 | 00:08:00 | see notes | warm-up/down | First 100 - Two backstretch somersaults (in a row) on each of the four 25s. 300 Choice. |
dst. 400 / time 00:08:00 |