OBY 11.12.18
(1)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,200
Total time
01:19:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
4 | 200 | 00:04:00 | see notes | warm-up/down | 1: Swim 2: Kick 3: Pull 4: IMD |
dst. 800 / time 00:16:00 |
8 | 50 | 00:01:15 | choice | kick | dst. 400 / time 00:10:00 | |
3 | 200 | 00:03:30 | individual medley | swim | 100 IM Drill 100 Long / Easy IM Swim |
dst. 600 / time 00:10:30 |
6 | 100 | 00:01:30 | freestyle | swim | dst. 600 / time 00:09:00 | |
3 | 200 | 00:03:15 | individual medley | swim | 100 IM / 100 Free | dst. 600 / time 00:09:45 |
8 | 50 | 00:01:15 | individual medley | kick | 400 IMO - No Boards | dst. 400 / time 00:10:00 |
3 | 200 | 00:03:30 | individual medley | swim | L O N G / Smooth | dst. 600 / time 00:10:30 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ | dst. 200 / time 00:04:00 |