Hour swim workout, SCAQ Thursday stroke day
Coach Dmitri
150 warmup (? min)
Warmup set (900 yds, 17 min)
Set 1 (600 yds, 10 min)
3 x 200 on 3:20
Set 2 — 4x (300 yds, 7 min)
3 x 25 stroke on :35
2– 25 drill/1–25 stroke
Main set (1750 yds, ~35 min)
Set 3 (1050 yds, 20 min)
6 x 175
1 & 4: 50 fly/75 free/50 fly on 3:10
2 & 5: 50 back/75 free/50 back on 3:20
3 & 6: 50 breast/75 free/50 breast on 3:30
50 easy
Set 4 — 4x (700 yds, 13:20 min)
100 IM on 1:40
75 easy on 1:40
150 warm down
Total yards: 3000
