1 hour 10 min swim workout, Fun with Friends Tuesday
Rada Owen workout with some additions
600 warmup (~9 min)
Warmup set
Set 1 — 2x (600 yds, 10:10 min)
2 x 100 on 1:45 — 25 stroke/75 free
100 on 1:35 — 25 fast/75 swim
50 easy
Set 2 —4x (300 yds, 7:20 min)
50 kick on 1:05
25 fast kick on :45
Main set (1650 yds, ~25:20 min)
2 x 150 on 2:20/2:20
2 x 100 on 1:30/1:30
50 easy
2 x 150 on 2:20/2:15
2 x 100 on 1:30/1:25
50 easy
2 x 150 on 2:20/2:10
2 x 100 on 1:30/1:20
50 easy
Warm down set (300 yds, 6 min)
6 x 50 on 1:00–25 stroke/25 free
100 easy
Total yards: 3600
