SCCC 02.15.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
3,300
Total time
00:55:10
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 400 | 00:06:00 | freestyle | warm-up/down | Easy / Long / Stretch | dst. 400 / time 00:06:00 |
1 | 200 | 00:05:00 | backstroke | kick | dst. 200 / time 00:05:00 | |
4 | 50 | 00:00:55 | freestyle | pull | Hypoxic - Breathe 3/5/7/9 by 50 | dst. 200 / time 00:03:40 |
4 | 50 | 00:01:15 | choice | kick | dst. 200 / time 00:05:00 | |
7 | 300 | 00:04:30 | see notes | swim | rest approx :15 between each. 1: Free 2:Free / Back (long backstroke walls) by 25 3:Breast / Free by 50 4: Fly Drill / Free by 75 5: Free / Back by 100 6: 150 IMO (No Free) / 150 Free 7: Free |
dst. 2100 / time 00:31:30 |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with two backstretch somersaults, or not, your choice, but I know you will make the correct one. Because in the end you are only cheating yourself if you skip out on parts of the prescribed workout. And as you know, cheaters never win and winners never cheat. But it's your choice, make it wisely. | dst. 200 / time 00:04:00 |