I forgot to upload this workout yesterday. It was a fairly easy workout, and exactly what I needed yesterday. The original interval for the 300s was 5:15. We adjusted down because that would’ve been a minute rest. Too long. Which is a perfect example of what you can do with any set. 🙂

50-minute swim workout, SCAQ Father’s Day Sunday

Coach Clay Evans

550 warmup

Set 1 — 3x (1200 yds, 20:15 min)
300 on 4:45
2 x 50 on 1:00
For 50s:
R1: kick
R2: IM
R3: sprint

Set 2 (425 yds, 4:30 min)
75 kick on 1:30
75 IM on 1:30
75 sprint on 1:30

Set 3 (200 yds, 4 min)
50 kick on 1:00
50 stroke on 1:00
50 sprint on 1:00
50 easy

25 easy

Set 4 (100 yds, 3 min)
25 easy on :30
3 x 25 no breath on :30

100 warm down

Total yards: 2600

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