When swim friends save your butt. 🙂
70-minute swim workout, Swim with friends Wednesday
A Rada Owen workout
550 warmup (? min)
Warmup set (600 yds, 10:30 min)
3 x 200 on 3:45
Done as:
50 kick/50 fist drill/50 stroke/50 free
Main set (2100 yds, 34:55 min)
Set 1 (1050 yds, 16:45 min)—focus on the 150s
150 on 2:15
4 x 75 on 1:15
150 on 2:15
4 x 50 on :50
150 on 2:15
4 x 25 on :25
Set 2 (1050 yds, 18:10 min)—focus on shorter distances
150 on 2:20
4 x 75 on 1:15/1:05/1:05/1:15
150 on 2:20
4 x 50 on :55/:40/:40/:55
150 on 2:20
4 x 25 on :40 — sprint
Warm down set (200 yds, 4 min)
4 x 50 on 1:00–25 stroke/25 free
150 warm down
Total yards: 3600
