SCCC 01.23.20
(2)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,000
Total time
01:14:30
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | see notes | warm-up/down | 400 Free 400 IM |
dst. 800 / time 00:16:00 |
8 | 150 | 00:03:00 | see notes | drill | Odds Kick Choice @ 3:45 Evens Free Pull @ 2:30 |
dst. 1200 / time 00:24:00 |
4 | 200 | 00:03:15 | see notes | swim | Odds Free @ 3:00 Evens Back @ 3:30 |
dst. 800 / time 00:13:00 |
4 | 100 | 00:01:45 | freestyle | drill | Tennessee Turns | dst. 400 / time 00:07:00 |
6 | 50 | 00:00:55 | individual medley | swim | IM Switch | dst. 300 / time 00:05:30 |
2 | 200 | 00:03:30 | see notes | swim | 1: Back 2: Breast |
dst. 400 / time 00:07:00 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, Choice. | dst. 100 / time 00:02:00 |