This 60-minute swim workout is courtesy of Coach Bill Bean. I love the variety of workouts I get from the different coaches. They never fail to challenge me, and it’s always great to swim with other crazy swimmers like myself.
60-minute swim workout, 4-3-21
8-10 minute warmup (~600 yds)
4 x 25 on :30 build to 90% on each 25
4 x 50 kick with :15 between (I swam backstroke as everyone else in the lane had fins on)
200 pull—4th & 8th lap, try not to breath between flags.
Main set 4x (1600 yds, 18:45 min)
3 x 50 on :45—descend by 50 to your fast 200 speed
200 fast on 3:00
50 easy on 1:00
Extra set (300 yds, 6:00 min)
4 x 25 fast on :30
50 easy on 1:00
100 as fast as you can on 2:00
50 easy
150 warm down
Total yards: 3150
#swimworkout #mastersswimming #mastersswimmer #SCAQ
