SCCC 05.19.19
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
3,100
Total time
00:59:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
4 | 400 | 00:08:00 | see notes | warm-up/down | 1: Free / Back Swim by 100 2: Breast Drill - 2x Pullouts 3: Fly Kick / Free Kick by 100 4: Back / Free Swim by 100 |
dst. 1600 / time 00:32:00 |
8 | 50 | 00:01:00 | freestyle | drill | DPS 1-4 @ 1:00 5-8 @ :55 |
dst. 400 / time 00:08:00 |
2 | 200 | 00:02:45 | freestyle | pull | Build by 100, breathe 3/5 | dst. 400 / time 00:05:30 |
2 | 300 | 00:06:00 | see notes | kick | 1: Backstroke 2: Breaststroke |
dst. 600 / time 00:12:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | ...with one backstretch somersault. | dst. 100 / time 00:02:00 |