1 hour swim workout, SCAQ Wednesday
Coach Bill Bean
500 warmup (~7:35 min)
Warmup set (900 yds, 14:30 min)
3 x 100 on 1:40–catchup drill
500 on 7:30
4 x 25 on :30–focus on stroke. No more than 3 breaths/25
Main set (2000 yds, 32:25 min)
Set 1 (1000 yds, 16:10 min)
3 x 100 on 1:40–catchup drill
2 x 300 on 4:35–descend
4 x 25 on :30–focus on stroke. No more than 3 breaths/25
Set 2 (1000 yds, 16:15 min)
3 x 100 on 1:40–catchup drill
3 x 200 on 3:05–descend
4 x 25 on :30–focus on stroke. No more than 3 breaths/25
100 warm down
Total yards: 3500
