I finally got back in and swam with SCAQ this morning. We only had three in our lane today, although I think there were more signed up. I led. Somehow, I actually swam an extra 50, so the total is 3600 (or 2 miles). I managed to descend the 200s, but not the 300s. Well, my top came undone again. I think this is where I ended up swimming an extra 50. Eh, what’s an extra 50 in the grand scheme of things? LOL
Coach Bill’s instructions for the 100 set intervals were: base + :10 for the warmup and base + :05 for the main. The longer distance intervals were on your hundred base. That makes it easy for you if you choose to do this set and adjust it for yourself.
1 hour swim workout, SCAQ Sunday, 10-10-21
Coach Bill Bean
550 warmup (~8 min)
Warmup set (800 yds, 10 min)
3 x 100 on 1:40
Alt. 25 catch-up drill/25 free
400 at 85% (~5:40 min)
4 x 25 on :30–fast with least amount of breaths
Main set (2000 yds, 31:30 min)
Set 1 (1000 yds, 15:45 min)
3 x 100 on 1:35
Alt. 25 catch-up/25 free
2 x 300 on 4:30 descend
4 x 25 fast on :30
Set 2 (1000, yds, 15:45 min)
3 x 100 on 1:35
Alt. 25 catch-up/25 free
3 x 200 on 3:00 descend
4 x 25 fast on :30
200 warm down
Total yards: 3550
