The first round of the main set was “death by fly.” Rada had expected us to get through our main set faster than we did, but we took an extra 30 seconds or so to recoup from all the stroke. I let Rachel lead during the breaststroke section. I tried to draft on the breaststroke. No hope for that. LOL
1 hour swim workout, stroke Thursday with SCAQ
Coach Rada Owen
500 warmup (~7:30 min)
Warmup set—4x (1000 yds, 16:40 min)
100 on 1:40
done as:
25 kick IM order by round/25 swim/25 swim IM order by round/25 kick—choice
150 swim on 2:30
Main set 4x (1600 yds, 20:40 min)
100 on 1:40
75 on 1:20
Done as:
50 stroke IM order by round/25 stroke IM order by round (e.g., 50 fly/25 back, 50 back/25 breast, etc.). Last round is all one stroke. I did back.
100 on 1:40
5 x 25 on :30
First 4 are all one stroke IM order by round; 5th 25 is easy.
Total yards: 3100
