It’s been a long time since I’ve swam one of Rada’s workouts. I have to admit to missing them and her as a coach. I also got to swim with some friends (Rachel, April, and Michael). It’s always a good day when that happens. All but the 75s were slower intervals than I normal would do, but the 75s were the focus and I sprinted those. All were around :57-:58. I was chasing Leila in the lane next to me. She had fins on and pretty much beat me every time. One of these days I’ll track her down. LOL She was my rabbit today.

Hour swim workout, SCAQ Tuesday

Coach Rada Owen

450 warmup (~6:45 min)

Warmup set (1000 yds, 14 min)
6 x 50
2 x 50 free on :50
50 kick on 1:10
2 x 100 on 1:40
6 x 50
2 x 50 free on :50
50 back on 1:00
2 x 100 on 1:40

Main set (1600 yds, 24 min)
200 on 3:10
2 x 75 on 1:05
Easy 50

200 on 3:10
150 on 2:20
2 x 75 on 1:05
Easy 50

200 on 3:10
150 on 2:20
100 on 1:35
2 x 75 on 1:05
Easy 50

Bonus–warm down set (100 yds, 2 min)
4 x 25 on :10 rest
Odds: skull
Evens: free with least amount of strokes

Total yards: 3150