by marciadmin | Jan 6, 2022 | Hour Swim Workouts, SCAQ Swim Workouts, Swim Workout
1 hour swim workout, Thursday fun with SCAQ Coach Rada Owen Warmup (475 yds, min) Warmup set 4x (700 yds, 11:40 min) 25 kick on :30 75 free on R1 & R2: 1:10, R3 & R4: 1:05 75 IM on 1:20 Main set (1900 yds, ~41 min) Set 1 — 3x (675 yds, 9:45 min) 100 on 1:40...
by marciadmin | Jan 2, 2022 | Hour Swim Workouts, SCAQ Swim Workouts, Swim Workout
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...
by marciadmin | Dec 29, 2021 | Hour Swim Workouts, Swim Workout
I love swimming in the rain, even cold rain. Backstroke emphasis. 1 hour swim workout, swimming in the rain on Wednesday 600 warmup (~8:50 min) Warmup set 2x (600 yds, 10:20 min) 200 back on 3:30 100 free on 1:40 Main set ( yds, 33:15 min) Set 1 (500 yds, 8:45 min) 10...
by marciadmin | Dec 17, 2021 | Hour Swim Workouts, SCAQ Swim Workouts
Hour swim workout, SCAQ Friday Sprint workout Coach Dmitri 200 warmup (? min) Warmup set (600 yds, 10:30 min) 3 x 200 on 3:30 —breath control Done as 50 breathe every 7 strokes/50 breathe every 5 strokes/50 breathe every 3 strokes/50 breathe as much as you want. 50...
by marciadmin | Dec 16, 2021 | Hour Swim Workouts, SCAQ Swim Workouts
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...
