I forgot to upload this workout yesterday. It was a fairly easy workout, and exactly what I needed yesterday. The original interval for the 300s was 5:15. We adjusted down because that would’ve been a minute rest. Too long. Which is a perfect example of what you can do with any set. 🙂
50-minute swim workout, SCAQ Father’s Day Sunday
Coach Clay Evans
550 warmup
Set 1 — 3x (1200 yds, 20:15 min)
300 on 4:45
2 x 50 on 1:00
For 50s:
R1: kick
R2: IM
R3: sprint
Set 2 (425 yds, 4:30 min)
75 kick on 1:30
75 IM on 1:30
75 sprint on 1:30
Set 3 (200 yds, 4 min)
50 kick on 1:00
50 stroke on 1:00
50 sprint on 1:00
50 easy
25 easy
Set 4 (100 yds, 3 min)
25 easy on :30
3 x 25 no breath on :30
100 warm down
Total yards: 2600
#swimmer #swimming #mastersswimmer #mastersswimming #50minuteswimworkout #SCAQ #FathersDay
