SCCC 02.13.19
(2)
Workout Category
middle distance
Pool Type
short course yards
Total distance
3,200
Total time
01:02:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | see notes | warm-up/down | 400 Free - don't bunch up. 300 Free / Back / Free by 100 200 Free Swim 100 Free Build |
dst. 1000 / time 00:20:00 |
4 | 200 | 00:03:30 | freestyle | drill | 50 RA 50 LA 50 Build 50 Backstroke |
dst. 800 / time 00:14:00 |
3 | 200 | 00:05:00 | choice | kick | dst. 600 / time 00:15:00 | |
2 | 200 | 00:03:00 | freestyle | swim | 100 EZ 100 Build |
dst. 400 / time 00:06:00 |
2 | 100 | 00:01:45 | individual medley | swim | dst. 200 / time 00:03:30 | |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 200 / time 00:04:00 |