Coach Bill always gives workouts that pushes us just a bit further than we think we can go. Thankfully, someone else led, and I was able to draft. LOL It’s odd, but I can easily swim 3 x 100s on the 1:30 in short course yards, but 3 x 100s on a 1:35 in long course meters just seems so much harder. Bill wanted us to descend the hundreds of the main set by rounds. It became apparent to me within the first round of three that I’d be happy to keep them all faster than 1:35. The first one was 1:27. The second was 1:31. The third . . . you get the picture. I did manage to swim them 1:35 and faster. Some were easier than others. LOL
If you want to convert this to yards, it’s about 3400 and subtract :05/hundred base.
1 hour swim workout, SCAQ Sunday
Coach Bill Bean
500 warmup (~8 min?)
Warmup set (1100 m, 19:50 min)
Set 1–2x (600 m, 10:40 min)
200 on 3:30
100 kick on 1:50
Set 2 (500 m, 9:10 min)
10 x 50 on :55
Main set (1400 m, 24:30 min)
Set 3 — 4x (1200 m, 20:30 min)
3 x 100 on 1:35/1:40/1:45/1:50 — by round. You are supposed to get faster. Sure. LOL
Set 4 (200 m, 4 min)
4 x 50 on 1:00
1: sprint to 12.5 m, shut it down
2: sprint to 25 m, shut it down
3: sprint to 37.5 m, shut it down
4: sprint the entire 50
100 easy
Total meters: 3100
