SCCC 10.02.18
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
4,700
Total time
01:29:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 200 | 00:03:15 | freestyle | warm-up/down | dst. 600 / time 00:09:45 | |
3 | 300 | 00:06:00 | freestyle | warm-up/down | 1: Swim 2: Kick 3: Pull - Hypoxic: 3/5/7 by 100 |
dst. 900 / time 00:18:00 |
3 | 200 | 00:03:00 | freestyle | swim | 100 EZ 100 Build |
dst. 600 / time 00:09:00 |
6 | 200 | 00:03:30 | see notes | swim | 1-3 Backstroke 4-6 Breaststroke |
dst. 1200 / time 00:21:00 |
4 | 150 | 00:03:30 | butterfly | kick | FINS | dst. 600 / time 00:14:00 |
4 | 150 | 00:03:30 | breaststroke | kick | dst. 600 / time 00:14:00 | |
1 | 200 | 00:04:00 | choice | warm-up/down | At least 4 Backstroke Stretch Somersaults - one per 25. | dst. 200 / time 00:04:00 |