I came expecting Coach Rada and a stroke (IM) workout. Obviously, she wasn’t, but Coach Steve was. The fun thing about having different coaches is the variety of workouts we get. Each coach has a different style. Although Thursdays are usually stroke day, this was fine, too. The pool temperature was a brisk 76º. I literally screamed out all of my air when I dove into the water. (Under water, of course.) At least, it was a lovely day out (80-something). Getting out wasn’t as hard. LOL

1 hour swim workout, SCAQ Thursday

Coach Steve C.

350 warmup (~min)

Warmup set — 2x (800 yds, 14:40 min)
2 x 100 on 1:40
4 x 50 on 1:00 — 25 IM order/25 free

Main set (1950 yds, 31:30 min)
Set 1 (800 yds, 13 min)

3 x 200 on 3:00 — descend
4 x 50 on 1:00 — treat as broken 200 with negative 100 split

Set 2 (750 yds, 12 min)
4x 150 on 2:15 — descend
3 x 50 on 1:00 — IM order

Set 3 (400 yds, 6:30 min)
3 x 100 on 1:30 — descend
2 x 50 on 1:00
1st 50 build
2nd 50 sprint

200 warm down

Total yards: 3300