This was yesterday’s workout, but I didn’t get it posted. Yesterday, Coach Clay went easy on us. I was okay with this. I’d determined that I was going to cruise anyway. Although the lane I was in was a 1:30 hundred pace, my lane mate is slightly slower when you start adding more distance. When he suggested a slower pace, who was I to disagree? LOL So, it was an easy 3250 yesterday until the last 100 sprint.

60-minute swim workout, Sunday with SCAQ

Coach Clay Evans

600 warmup (~9-ish min)

Set 1 (1400 yds, 22:50 min)
100 easy on 1:45
100 hard on 1:35
100 easy on 1:45
200 hard on 3:10
100 easy on 1:45
300 hard on 4:45
100 easy on 1:45
400 hard on 6:20

Short between set — 3x (225 yds, 4 min)
25 kick on :40
50 hard kick on :50 (I swam)

Set 2 — 2x (700 yds, 13 min)
These are all on a 25 base of :30
R1: IM
25 easy fly
25 hard fly
25 easy back
50 hard fly/back
25 easy breast
75 hard fly/back/breast
25 easy free
100 hard IM
R2: free

Set 3 — (225 yds, 4 min)
I don’t remember this set. I do remember that is was 225 yards and somewhere in here was 100 sprint.

Easy 100

Total yards: 3250

#swimming #SCAQ #swimworkout #swimmer #mastersswimmer