SCCC 01.13.22
(1)
Workout Category
stroke
Pool Type
short course yards
Total distance
4,000
Total time
01:18:45
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 800 | 00:16:00 | choice | warm-up/down | dst. 800 / time 00:16:00 | |
1 | 700 | 00:20:00 | see notes | kick | 300 Free RS / LS 100 Breast 300 Back |
dst. 700 / time 00:20:00 |
1 | 600 | 00:09:00 | freestyle | pull | 3/5/3/7/3/9 | dst. 600 / time 00:09:00 |
1 | 500 | 00:08:00 | see notes | descend | Build effort: Free / Back by 100 |
dst. 500 / time 00:08:00 |
1 | 400 | 00:08:00 | individual medley | drill | dst. 400 / time 00:08:00 | |
1 | 300 | 00:05:00 | see notes | swim | Build effort: Free / Breast / Free by 100 |
dst. 300 / time 00:05:00 |
1 | 200 | 00:03:30 | see notes | swim | Back / Breast by 100 | dst. 200 / time 00:03:30 |
1 | 100 | 00:01:45 | individual medley | swim | dst. 100 / time 00:01:45 | |
6 | 50 | 00:00:55 | individual medley | swim | IM Switch | dst. 300 / time 00:05:30 |
1 | 100 | 00:02:00 | choice | warm-up/down | EZ, choice. | dst. 100 / time 00:02:00 |