1 hour swim workout, Thursday fun with SCAQ
Coach Rada Owen
Warmup (475 yds, min)
Warmup set 4x (700 yds, 11:40 min)
25 kick on :30
75 free on R1 & R2: 1:10, R3 & R4: 1:05
75 IM on 1:20
Main set (1900 yds, ~41 min)
Set 1 — 3x (675 yds, 9:45 min)
100 on 1:40
125 on 1:50/1:45/1:40–by round
25 skull kick
Set 2 — 3x (1200 yds, 31:30 min)
200 on 3:10
75 strong on 1:05
50 easy on 1:05
75 fast on 1:30
175 Warm down
Total yards: 3200
