SCCC 04.23.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,100
Total time
00:56:50
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 400 | 00:08:00 | choice | warm-up/down | dst. 400 / time 00:08:00 | |
8 | 150 | 00:03:00 | see notes | drill | Free / Non-Free / Kick by 50 1-3 Back 4-6 Breast 7-8 Fly (Drill) |
dst. 1200 / time 00:24:00 |
1 | 400 | 00:06:00 | freestyle | hypoxic | PULL, Breathe 3/5 by 100 | dst. 400 / time 00:06:00 |
1 | 500 | 00:07:30 | freestyle | swim | Broken: 200 @ 3:00 150 @ 2:15 100 @ 1:30 50 @ :45 |
dst. 500 / time 00:07:30 |
8 | 50 | 00:00:55 | see notes | swim | 1-4 Backstroke 5-8 Breaststroke |
dst. 400 / time 00:07:20 |
1 | 200 | 00:04:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 200 / time 00:04:00 |