SCCC 11.14.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
4,000
Total time
01:17:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
3 | 500 | 00:10:00 | choice | warm-up/down | S / K / P | dst. 1500 / time 00:30:00 |
1 | 600 | 00:09:00 | freestyle | swim | 3x100 @ 1:30 6x50 @ :45 |
dst. 600 / time 00:09:00 |
1 | 600 | 00:15:00 | freestyle | kick | 3x100 @ 2:30 6x50 @ 1:15 |
dst. 600 / time 00:15:00 |
1 | 600 | 00:09:45 | freestyle | pull | 3x100 @ 1:35 6x50 @ :50 |
dst. 600 / time 00:09:45 |
4 | 150 | 00:03:00 | see notes | swim | 1: Back 2: Breast 3: Free 4: IM (No Free) |
dst. 600 / time 00:12:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, Choice. | dst. 100 / time 00:02:00 |