SCCC 02.17.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,400
Total time
00:45:20
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1200 | 00:20:00 | see notes | warm-up/down | 600 Free Swim - Long / Easy / Stretch 300 Kick 300 IM Drill Stretch |
dst. 1200 / time 00:20:00 |
1 | 300 | 00:05:10 | freestyle | swim | 4x25 @ :30 2x50 @ :50 1x100 @ 1:30 |
dst. 300 / time 00:05:10 |
1 | 600 | 00:07:40 | freestyle | swim | 4x50 @ :50 2x100 @ 1:30 1x200 PULL @ 3:00 |
dst. 600 / time 00:07:40 |
1 | 1200 | 00:10:30 | freestyle | swim | 4x100 @ 1:30 2x200 @ 3:00 1x400 PULL @ 6:00 |
dst. 1200 / time 00:10:30 |
1 | 100 | 00:02:00 | choice | warm-up/down | ...with one backstretch somersault. | dst. 100 / time 00:02:00 |