Hour swim workout, SCAQ Sunday
Coach Bill Bean
500 warmup (~7:25 min)
25 to the other end
Warmup set (800 yds, ? min)
Set 1 (500 yds, min)
Inverse pyramid with :10 between
100 pull/75 pull/50 pull/25 pull
25 kick/50 kick/75 kick/100 kick
Set 2 (300 yds, 5 min)
6 x 50 on :50
25 build/12.5 sprint/12.5 shut it down
Main set (1750 yds, ~28 min)
5 x 200 on 3:05–descend
4 x 50 on :50–maintain same speed as last 200
3 x 100 on 1:40–fast best average
2 x 50 on :45
100 all out
50 easy
Bonus set (100 yds, 2 min)
4 x 25 on :30—sprint
225 warm down
Total yards: 3400
