I’ve started working out with SCAQ on Fridays as well at my local pool. The upside: a coach and my buddies. The downside: I don’t get in as many yards as I do when I’m alone. That being said, it is nice to add variety to my swim workouts. My lane was supposed to be 1:30/100 base, but, as you can see, it ended up being a lot slower. (Sigh) However, I decided that if it was going to be a slower interval, I was going to push everything but the 50s. The goal was to swim a 1:20/100 pace, which I did.
To push yourself a little harder, choose your base 100 pace and use that for the entire main set, except for the 50s. Keep those as active recovery.
50-minute swim workout, SCAQ
Workout by Coach Gina
300 swim
2 x 50 kick
Warmup set 2x (400 yds, 8 min)
4 x 50 on 1:00
Rotate through IM order
(i.e., fly/back, back/breast, breast/free, etc.)
Main set (1400 yds, 23 min)
100 hard on 1:40
50 easy on 1:00
150 hard on 2:20
100 hard on 1:40
50 easy on 1:00
200 hard on 3:00
150 hard on 2:20
100 hard on 1:40
50 easy on 1:00
150 hard on 2:20
100 hard on 1:40
50 easy on 1:00
100 hard on 1:40
50 easy on 1:00
8 x 25 on :30 (200 yds, 4 min)
Odds fast
Evens easy
100 warm down
Total yards: 2500
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