OBY 12.08.19
(2)
Workout Category
sprint
Pool Type
short course yards
Total distance
3,000
Total time
00:57:00
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
4 | 300 | 00:06:00 | see notes | warm-up/down | 1: Swim 2: Kick 3: Pull 4: IM Drill |
dst. 1200 / time 00:24:00 |
16 | 50 | 00:00:55 | see notes | pull | 1-4 Free @ :50 5-8 IMO @ 1:00 Repeat |
dst. 800 / time 00:14:40 |
4 | 100 | 00:01:45 | individual medley | swim | dst. 400 / time 00:07:00 | |
8 | 50 | 00:00:55 | freestyle | drill | 1-4: RA/LA by 25 @ 1:00 5-8: Swim @ :45 |
dst. 400 / time 00:07:20 |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ, choice. | dst. 200 / time 00:04:00 |