SCCC 04.24.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,100
Total time
01:17:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 400 | 00:08:00 | choice | warm-up/down | dst. 400 / time 00:08:00 | |
5 | 300 | 00:06:00 | see notes | drill | Odds: Swim Choice Evens: 3x100 Choice Kick @ 2:15 |
dst. 1500 / time 00:30:00 |
10 | 50 | 00:00:55 | freestyle | drill | 25: Catch-up 25: Fast |
dst. 500 / time 00:09:10 |
2 | 300 | 00:04:30 | freestyle | hypoxic | Pull, Breathe 3/5/7 by 100 | dst. 600 / time 00:09:00 |
5 | 50 | 00:00:55 | freestyle | drill | 25: One arm (Odds-RA, Evens LA) 25 L O N G |
dst. 250 / time 00:04:35 |
9 | 50 | 00:00:55 | individual medley | swim | IM Switch | dst. 450 / time 00:08:15 |
1 | 400 | 00:08:00 | choice | warm-up/down | ...with two backstretch somersaults. | dst. 400 / time 00:08:00 |