SCCC 10.04.18
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,300
Total time
01:02:40
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 500 | 00:10:00 | see notes | warm-up/down | 500 Free Swim 500 Backstroke Kick with Fins - 12.5 Fly Kick on Back / 12.5 Back Kick 500 Pull - Hypoxic - 3/5/3/5/7 by 100 |
dst. 1500 / time 00:30:00 |
10 | 50 | 00:00:45 | freestyle | swim | dst. 500 / time 00:07:30 | |
10 | 100 | 00:01:55 | see notes | swim | 1: Fly 2: Back 3. Breast 4: Free 5: IM Repeat :05 - :15 Rest after each rep |
dst. 1000 / time 00:19:10 |
1 | 300 | 00:06:00 | see notes | warm-up/down | 6 Back stretch somersaults - however you want to fit them in. | dst. 300 / time 00:06:00 |