I hadn’t seen Dmitri in a while. I’ve always enjoyed his workouts. It was good to catch up with him.
Hour swim workout, SCAQ stroke Thursday
Coach Dmitri
250 warmup (? Min)
Warmup set (500 yds, 8:40 min)
4 x 125 on 2:10
Main set (2050 yds, 38:50 min)
Set 1 (375 yds, ~9:15 min)
15 x 25 on :35
Alt. 2–25 stroke drills/25 stroke
25 easy
Set 2 – 2x (500 yds, 10:10 min)
4 x 50 on 1:00–stroke
50 easy on 1:10
Second round, stroke 50s on :55
Set 3 – 2x (550 yds, 7:15 min)
2 x 100 stroke on 1:55/1:50
75 easy on 1:45
Set 4 – 2x (600 yds, 12:10 min)
200 stroke on 3:35
100 easy on 2:30
Total yards: 2800
