60-minute swim workout, SCAQ Sunday

Coach Bill Bean

5 min warmup (350 yds)

Warmup set 2x (800 yds, 11:30 min)
200 on 3:10 (no breathing from the flags to the wall)
2 x 50 on 1:00 (6 dolphin kick off the wall or 4 strokes before breath)
100 on 1:35

100 easy kick

Main set (1850 yds, ? min)
16 x 25 fast on :30 (400 yds, 8 min)
50 easy
200 breath control (same as above)
8 x 50 fast on :45 (400 yds, 6 min)
50 easy
200 breath control
4 x 100 fast on 1:30 (400 yds, 6 min)
200 breath control

100 warm down

Total yards: 3250

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