SCCC 12.14.18
(1)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,300
Total time
01:21:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | see notes | warm-up/down | 75 Free 25 Non-Free |
dst. 1000 / time 00:20:00 |
8 | 100 | 00:02:15 | see notes | kick | Odds: Free Evens: Breaststroke |
dst. 800 / time 00:18:00 |
12 | 100 | 00:01:45 | freestyle | hypoxic | Pull - Breathe 3/5/7/9 by 100 x 3 | dst. 1200 / time 00:21:00 |
9 | 100 | 00:01:45 | see notes | swim | 1, Backstroke @ 1:45 2: Breaststroke @ 2:00 3. Freestyle @ 1:30 x 3 |
dst. 900 / time 00:15:45 |
4 | 50 | 00:00:45 | freestyle | swim | dst. 200 / time 00:03:00 | |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with 2 double backstretch somersaults. | dst. 200 / time 00:04:00 |