1 hour 7 minute swim workout, Sunday with swim buddies
A Rada Owen workout
500 warmup
Warmup set 3x (900 yds, 15:45 min)
3 x 100 on 1:55/1:45/1:35
1: 50 kick/50 drill
2: 50 stroke/50 free
3: 100 free
Main set (1900 yds, 29:55 min)
R1:
200 on 3:10
100 on 1:25
50 on :50
R2:
200 on 3:10
2 x 100 on 1:25
2 x 50 on 1:00
R3:
200 on 3:10
3 x 100 on 1:25
3 x 50 on 1:05
R4:
200 on 2:50
2 x 100 on 1:30
150 easy
Bonus set (300 yds, 4:20 min)
4 x 75 on 1:20–25 stroke/50 free
50 warm down
Total yards: 3800
