SCCC 04.19.19
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,100
Total time
01:12:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 400 | 00:08:00 | choice | warm-up/down | dst. 400 / time 00:08:00 | |
4 | 100 | 00:01:45 | see notes | swim | 1: Back 2: Breast 3: Fly 4: Free |
dst. 400 / time 00:07:00 |
4 | 100 | 00:02:15 | see notes | kick | No Boards: 50 Back 25 Breast 25 Free (Forward Position) |
dst. 400 / time 00:09:00 |
4 | 300 | 00:05:00 | freestyle | swim | 75 Free Swim / 25 Back Kick | dst. 1200 / time 00:20:00 |
4 | 200 | 00:03:00 | freestyle | swim | 100 EZ / 100 Build | dst. 800 / time 00:12:00 |
6 | 100 | 00:01:45 | see notes | swim | 1: Fly / Free by 25 2: Back / Free by 25 3: Breast / Free by 25 Repeat |
dst. 600 / time 00:10:30 |
1 | 300 | 00:06:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 300 / time 00:06:00 |