I swam with the team today. Coach Clay is all about hard and fast. Of course, it being masters, we can choose how hard and how fast we want to swim. I do like to follow the coach’s instructions, though. So, hard and die, er, fast it was. LOL I didn’t do the kicks. After the 25 mile ride yesterday, my calves were threatening to cramp. (That’s my excuse and I’m sticking with it.) Instead, I did backstroke. (Yes, when all else fails, I do backstroke.) Being in the middle lane of 10, we often get forgotten and have to wait between sets to find out what we’re doing. Honestly, we don’t mind as that allows us a few minutes to breathe and rest. It’s a luxury we need with Clay’s workouts. And, I have to admit, it’s lovely having someone else write the workouts instead of me. I like the variety and challenge.

60-minute swim workout

Coach Clay Evans

575 warmup (~9:00 min)

Warmup set
10 x 100 (1000 yds, 12:20 min)
4 on 1:40
6 on 1:30

100 kick (? min)

7 x 25 kick (175 yds, 3:05 min)
3 x 25 kick on :25
1 x 25 kick easy
2 x 25 kick on :25
1 x 25 kick easy

Main set
Set 1 (900 yds, 15 min)
3 x 100 sprint on 1:30
50 sprint on :45
50 easy on 1:15
2 x 100 sprint on 1:30
50 sprint on :45
50 easy 1:15
100 sprint on 1:30
50 sprint on :45
50 easy 1:15

Set 2 (450 yds, 8:15 min)
3 x 50 sprint on :45
25 sprint on :25
25 easy on :30
2 x 50 sprint on :45
25 sprint on :25
25 easy
50 sprint on :45
25 sprint on :25
25 easy

25 easy

Bonus set (100 yds, 2 min)
4 x 25
odds on :20
evens on :40

125 cool down

Total yards: 3450

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