1 hour swim workout, SCAQ Sunday
Coach Bill Bean
500 warmup (~7:25 min)
Warmup set (600 yds, ~10 min)
300 pull — warmup pace
6 x 50 build on :50
Main set—2x (2000 yds, 30:20 min)
4 x 100 on 1:30
2 x 200 on 3:05
4 x 50 on :45
20 second break between sets
50 easy
Bonus set (150 yds, 3 min)
6 x 25 on :30
200 warm down
Total yards: 3500
