SCCC 05.22.19
(2)
Workout Category
individual medley
Pool Type
short course yards
Total distance
4,200
Total time
01:15:10
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | individual medley | warm-up/down | RIM | dst. 800 / time 00:16:00 |
16 | 50 | 00:01:00 | individual medley | kick | FINS, IMO x 4 | dst. 800 / time 00:16:00 |
1 | 500 | 00:07:30 | freestyle | hypoxic | PULL, Breathe 3/5/3/7/3 by 100 | dst. 500 / time 00:07:30 |
2 | 200 | 00:03:15 | individual medley | swim | Good transitions, good turns. | dst. 400 / time 00:06:30 |
8 | 75 | 00:01:15 | butterfly | drill | FINS: 25 Fly Swim 25 Back Kick 25 Fly Kick in Back |
dst. 600 / time 00:10:00 |
4 | 100 | 00:01:40 | backstroke | swim | dst. 400 / time 00:06:40 | |
4 | 75 | 00:01:30 | breaststroke | swim | dst. 300 / time 00:06:00 | |
6 | 50 | 00:00:45 | freestyle | swim | dst. 300 / time 00:04:30 | |
1 | 100 | 00:02:00 | choice | warm-up/down | ...with one backstretch somersault. | dst. 100 / time 00:02:00 |