This morning, I crawled out of bed to swim with SCAQ and saw so many of my buddies that I haven’t seen in a while. It was awesome. Our local pool has removed SCAQ’s midday (aka country club) workout. It really sucks. That’s the workout I prefer. This morning was packed. There were so many people in my pace lane today I moved up one—and spent the next 50 minutes chasing down my lane mates (and never catching them. Thanks for showing me how slow I am, Berendt and Katherine! LOL) Berendt, for leading and making the sets do-able for me and, Katherine, for staying just within reach so I didn’t get discouraged. LOL That means my noon workout (yes, I’m still going at noon) will be more mellow. I almost feel like I’m back in college swimming double workouts again—minus the weight training at 5:30 a.m. and the speed, of course. Oh, and the afternoon workouts were two hours. Just a hair different. LOL

Okay, so, adjust intervals and distances for what works for you.

50-minute swim workout, too-early-to-be-awake-butt-crack-of-dawn

Coach Chelsea

Warmup (300 yds, ? min)

Warmup set (800 yds, ~11:30 min)
8 x 25 on :30
Odds kicks<—backstroke for me. (Grin)
Evens swim
4 x 50 on :50
2 x 100 on 1:35
200 IM on ?

Main set (1600 yds, 23:10 min)
Set 1 (1200 yds, 17:25 min)

300 on 4:20
2 x 200 on 2:55
3 x 100 on 1:25
4 x 50 on :45

50 easy

Set 2 (400 yds, 5:45 min)
2 x 100 on 1:25
1 x 200 on 2:55<—warm down

Total yards: 2750

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