SCCC 09.13.18
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,500
Total time
01:16:10
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
4 | 400 | 00:08:00 | see notes | warm-up/down | 200 Free Swim 100 Free Kick (No boards) 50 Back / 50 Breast |
dst. 1600 / time 00:32:00 |
8 | 50 | 00:00:45 | freestyle | swim | 2 Breaths down 2 Breaths back |
dst. 400 / time 00:06:00 |
8 | 50 | 00:00:50 | freestyle | swim | 1 Breath down 2 Breaths back |
dst. 400 / time 00:06:40 |
1 | 500 | 00:07:30 | freestyle | hypoxic | Pull - Breathe 3/5/3/7/5 by 100 | dst. 500 / time 00:07:30 |
5 | 100 | 00:01:20 | freestyle | swim | dst. 500 / time 00:06:40 | |
1 | 400 | 00:06:00 | freestyle | hypoxic | Pull - Breathe 3/5/3/7 | dst. 400 / time 00:06:00 |
4 | 100 | 00:01:20 | freestyle | swim | dst. 400 / time 00:05:20 | |
1 | 300 | 00:06:00 | see notes | warm-up/down | 75 2x Arm Back + one straight back somersault per 25 at 12.5 75 Backstroke Swim 75 2x Arm Back + one straight back somersault per 25 @ 12.5 75 Free |
dst. 300 / time 00:06:00 |