1 hour swim workout, Saturday with friends
Michael Chang/Diane
600 warmup (~8:30 min)
Warmup set (650 yds, 14:10 min)
2 x 50 kick on 1:05
2 x 50 drill on 1:00
2 x 50 swim on :55
2 x 50 drill on 1:00
2 x 50 kick on 1:05
1:00 rest
3 x 50 on 1:00–count strokes
Main set (1950 yds, 24:10 min)
Set 1 (650 yds, 10 min)
250 on 3:45
3 x 50 on :50–active recovery
250 on 3:45
1:00 rest
Set 2 (600 yds, 9 min)
225 on 3:15
3 x 50 on :50–active recovery
225 on 3:15
1:00 rest
Set 3 (550 yds, 7:10 min)
200 on 2:50
3 x 50 on :50–active recovery
200 on 2:50
Set 4 (150 yds, 3 min)
3 x 50 on 1:00–strokes allowed/50: 30/28/26
Warm down (400 yds, 8 min)
8 x 50 on 1:00
Total yards: 3600
