SCCC 11.17.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,000
Total time
00:57:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 500 | 00:10:00 | choice | warm-up/down | dst. 500 / time 00:10:00 | |
5 | 100 | 00:01:45 | freestyle | swim | Easy. | dst. 500 / time 00:08:45 |
4 | 75 | 00:01:30 | individual medley | drill | Fly - One Arm Back - Shoulder Roll Breast - Double Pullouts Free - RA - LA - Swim by 25 |
dst. 300 / time 00:06:00 |
8 | 50 | 00:01:15 | choice | kick | dst. 400 / time 00:10:00 | |
5 | 100 | 00:01:40 | freestyle | pull | dst. 500 / time 00:08:20 | |
8 | 50 | 00:00:50 | freestyle | descend | 1-2 @ :55 3-4 @ :50 5-8 @ :45 |
dst. 400 / time 00:06:40 |
1 | 400 | 00:08:00 | individual medley | warm-up/down | EZ, Perfect. | dst. 400 / time 00:08:00 |