SCCC 11.18.18
(1)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,200
Total time
01:20:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | see notes | warm-up/down | 75 Free 25 Stroke |
dst. 1000 / time 00:20:00 |
6 | 150 | 00:03:30 | see notes | drill | 75 Kick 50 Drill 25 Swim 1-3 Free 4-6 IMO |
dst. 900 / time 00:21:00 |
12 | 100 | 00:01:45 | see notes | swim | 1: Free 2: IM 3: Free 4: 25 Fly / 50 Back / 25 Breast |
dst. 1200 / time 00:21:00 |
2 | 400 | 00:06:00 | freestyle | hypoxic | Pull - Breathe 3/5/3/7 by 100 | dst. 800 / time 00:12:00 |
1 | 300 | 00:06:00 | choice | warm-up/down | ...with 6 backstretch somersaults. | dst. 300 / time 00:06:00 |