1 hour swim workout, SCAQ Tuesday
Coach Clay Evans
450 warmup (? min)
Warmup ? set (1400 yds, 27:20 min)
7 x 200 on 3:20
1 & 2: 75 swim/50 kick/75 swim
3-5: 75 swim/50 IM order by 200/75 swim
6-7: 200 swim
Main ? set (1150 yds, ~22:50 min)
Set 1–2x (700 yds, ~12:20 min)
100 IM hard on 1:40
100 free hard on 1:30
100 kick on 2:00
50 easy
Set 2–3x (450 yds, 10:30 min)
6 x 25
1-4: IM order sprint on :30/:30/:40/:30 (so, breast on :40)
5: kick on :40
6: easy on :40
100 warm down
Total yards: 3100
