SCCC 10.16.18
(2)
Workout Category
distance
Pool Type
short course yards
Total distance
3,600
Total time
01:07:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
4 | 500 | 00:10:00 | see notes | warm-up/down | 1: Free 2: Free/Back by 100 3: Breast/Free by 100 4: 200 Free / 150 Breast / 100 Back / 50 Fly |
dst. 2000 / time 00:40:00 |
3 | 200 | 00:03:00 | freestyle | swim | 100 EZ / 100 Build | dst. 600 / time 00:09:00 |
4 | 100 | 00:02:15 | freestyle | kick | FINS | dst. 400 / time 00:09:00 |
5 | 100 | 00:01:30 | freestyle | swim | dst. 500 / time 00:07:30 | |
1 | 100 | 00:02:00 | choice | warm-up/down | At least two back stretch somersaults. | dst. 100 / time 00:02:00 |