SCCC 09.12.18
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,500
Total time
01:23:20
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | choice | warm-up/down | EZ, choice. | dst. 800 / time 00:16:00 |
2 | 200 | 00:05:00 | see notes | kick | 1: Free 2: Breast |
dst. 400 / time 00:10:00 |
1 | 300 | 00:04:30 | freestyle | drill | Tennessee Turns | dst. 300 / time 00:04:30 |
16 | 50 | 00:00:50 | freestyle | swim | 1-8 @ :50 9-16 @ :45 |
dst. 800 / time 00:13:20 |
4 | 200 | 00:04:00 | individual medley | swim | IMO, i.e. # 1 is Fly (drill as necessary) # 2 is Back... | dst. 800 / time 00:16:00 |
2 | 400 | 00:06:30 | freestyle | hypoxic | 1: 3x100 @ 1:25 4x25 @ :30 No breath 2: 3x100 @ 1:20 4x25 @ :30 no breath |
dst. 800 / time 00:13:00 |
1 | 300 | 00:04:30 | freestyle | drill | Tennessee Turns | dst. 300 / time 00:04:30 |
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 |