SCCC 08.08.25

Posted by Dean Osterloh on August 8, 2025 @ 19:15
(1)
Workout Category
stroke
Pool Type
short course yards
Total distance
3,000
Total time
00:59:20
Reps Distance Interval Stroke Set type Notes Total
2 600 00:12:00 see notes warm-up/down Free / Back / Free / Breast by 75 dst. 1200 / time 00:24:00
16 50 00:00:55 see notes swim 1-4 Free @ :50
5-8 Back @ 1:00
9-12 Free @ :50
13-16 Breast @ 1:00 		dst. 800 / time 00:14:40
8 50 00:01:05 backstroke kick Fins:
25 Fly K on Back
25 Back K 		dst. 400 / time 00:08:40
9 50 00:01:00 individual medley swim IM Switch dst. 450 / time 00:09:00
1 150 00:03:00 choice warm-up/down EZ, choice. dst. 150 / time 00:03:00

Dynoswim advises that swimming is strenuous physical activity. A physical examination by a licensed physician is recommended before beginning any exercise program. Dynoswim is not responsible for any injury that occurs while performing any workouts provided therein. In consideration for using any Dynoswim workouts in any manner, including downloading, printing, or copying by any means, the user agrees to hold Dynoswim its affiliates, employees, and consultants harmless from any liability for any injury sustained while performing any such workout.

All workouts on the Dynoswim website are copyrighted by Dynoswim. Dynoswim grants permission to download and print copies of these workouts for personal and team use. Dynoswim does not grant permission to publish copies of these workouts for any reason without prior written consent.