1 hour swim workout, SCAQ Sunday
Coach Bill Bean
525 warmup (? min)
Warmup set (500 yds, min)
Pyramid
25/50/75/100/100/75/50/25
Alt. swim-kick with :05 rest
Main set — 2x (2100 yds, min)
3 x 150 on 2:20–descend
50 easy
3 x 100 on 1:35–descend
50 easy
3 x 50 on :45–best average
50 easy
2nd round 50 easy on 1:00
225 warm down
Total yards: 3400
