Swimming under Coach Clay is always interesting. As there are a lot of lanes on different intervals and there are many beginning swimmers he’s often giving advice to, we often wait for him to return to our lane. This is why you see a lot of easy 50s. It’s hard to sit and wait. However, he does tend to push us harder than some other coaches. Although our 100 base interval is 1:30, he loves to give us sets with the instruction of “the fastest possible 100 interval”. He didn’t want me to see what my lane mate wanted to do, but, since we’re sharing the lane (and he’s drafting off of me), I wanted to be sure we were on the same interval to avoid the mess that happened last Sunday.

Anyway, it’s always an adventure.

50-minute swim workout, SCAQ Friday

Coach Clay Evans

400 warmup (~6 min)

Set 1 (625 yds, 10 min)
100 on 1:30
25 kick on :30

100 easy

Set 2 (150 yds, 3 min)
All hard kick on :30 base/25

50 easy

Set 3 (300 yds, 4:15 min)
3 x 100 on 1:25

Easy 50

Set 4 (375 yds, 5:45 min)
100 on 1:25
25 sprint on :30

Easy 25

Set 5 (375 yds, 5:45 min)
100 on 1:25
25 easy on :30

Easy 25

Sprint 25

Total yards: 2500

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