OBY 12.09.19
(1)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,000
Total time
01:17:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | see notes | warm-up/down | 400 Choice 300 IM Drill 200 Back 100 Breast |
dst. 1000 / time 00:20:00 |
1 | 600 | 00:11:15 | individual medley | swim | 3x100 IM @ 1:45 6x50 IMO (Sets of two, no free) @ 1:00 |
dst. 600 / time 00:11:15 |
1 | 600 | 00:09:00 | freestyle | pull | 3x100 @ 1:30 6x50 @ :45 |
dst. 600 / time 00:09:00 |
6 | 100 | 00:02:30 | choice | kick | dst. 600 / time 00:15:00 | |
6 | 100 | 00:01:45 | see notes | swim | 1: Fly Drill (One Arm, Stretch after the Kick) @ 2:00 2: Back Swim @ 1:45 3: Breast Swim @ 2:00 4-6: Free @ 1:30 |
dst. 600 / time 00:10:30 |
3 | 150 | 00:03:00 | individual medley | swim | 50 IMO (No Free) Rest :10 100 IM |
dst. 450 / time 00:09:00 |
1 | 150 | 00:03:00 | choice | warm-up/down | EZ, Choice. | dst. 150 / time 00:03:00 |