1 hour swim workout, SCAQ Thursday
Coach Rada Owen
500 warmup (? min)
Warmup set — 3x (750 yds, 13 min)
100 on 1:40 — decrease stroke count by 25
150 on 2:40 — 50 kick/25 stroke IM order/50 free
Main set — 3x (1350 yds, 25:15 min)
100 IM on 1:50
50 free on 1:00 — 25 hard/25 easy
150 on 2:45 — 50 IM order/100 IM
50 on 1:00 — 25 hard IM order/25 easy
100 on 1:50
Bonus set (200 yds, 4 min)
4 x 50 on 1:00
Odds: 3 one arm strokes/3 one strokes/6 strokes (count through the flip turns)
Evens: kick hard to the lifeguard stand then just kick normally
50 easy
Total yards: 2850
