As ever, Coach Bill gives us challenging sets. Rather than kick those last 100s, I swam backstroke as I knew I’d be riding 20 miles after the workout with my husband. I was right. We rode down to El Porto, had some lunch, and came home. Bill was trying to get me into a slower lane so i could swim the entire workout backstroke. I could have, but I didn’t feel like it today.
The 100 base for our lane was 1:30. Obviously, you can adjust for your speed.
60-minute swim workout with SCAQ
Coach Bill Bean
600 warmup (~9 min)
Warmup set (550 yds, 9 min)
3 x 150 on base plus :10 (2:20)
50 kick/100 swim
Descend swim by round
2 x 50 easy on 1:00
Main set (1350 yds, 21 min)
Set 1–4x (1200 yds, 18:40 min)
4 x 75 on 1:10
1st at 60%
2nd at 70%
3rd 80%
4th 90%
After 4th round, go straight into next set. (No rest!)
Set 2 (150 yds, 2:20 min)
2 x 75 on 1:10
1st—100%
2nd—easy
2 x 100 kick with :10 rest between
Set 3–2x (600 yds, 12 min)
4 x 25 hard on :30
50 easy on 1:00
100 fast on 2:00
50 easy on 1:00
Total yards: 3300
