55 minute swim workout, technique Friday, 1-21-22
55 minute swim workout, technique Friday500 warmup (~7:35 min) Warmup set (900 yds, 17 min) Set 1–2x (600 yds, 11:20 min) 4 x 50 on 1:00 100 on 1:40 R1: 25 /25 swim R2: 25—10 side kicks-pull, flip to other side, 10 side kicks-pull, flip to other side, repeat/25 swim...
read more50-minute swim workout, Thursday toss up, 1-20-22
50-minute swim workout, Thursday toss up500 warmup (~7:39 min) Warmup set (1000 yds, 19:10 min) 200 pull on 3:20 50 fly on 1:00 150 pull on 2:30 50 fly on 1:00 50 back on 1:00 100 pull on 1:40 50 fly on 1:00 50 back on 1:00 50 breast on 1:00 50 pull on :50 50 fly on...
read more1 hour swim workout, SCAQ Wednesday, 1-19-22
1 hour swim workout, SCAQ WednesdayCoach Bill Bean 500 warmup (~7:35 min) Warmup set (900 yds, 14:30 min) 3 x 100 on 1:40–catchup drill 500 on 7:30 4 x 25 on :30–focus on stroke. No more than 3 breaths/25 Main set (2000 yds, 32:25 min) Set 1 (1000 yds, 16:10 min) 3 x...
read more1 hour swim workout, SCAQ Sunday, 1-16-22
1 hour swim workout, SCAQ SundayCoach Bill Bean 500 warmup (~7:25 min) Warmup set (600 yds, ~10 min) 300 pull — warmup pace 6 x 50 build on :50 Main set—2x (2000 yds, 30:20 min) 4 x 100 on 1:30 2 x 200 on 3:05 4 x 50 on :45 20 second break between sets 50 easy Bonus...
read more1 hour swim workout, SCAQ Tuesday, 1-11-22
1 hour swim workout, SCAQ TuesdayCoach Clay Evans 450 warmup (? min) Warmup ? set (1400 yds, 27:20 min) 7 x 200 on 3:20 1 & 2: 75 swim/50 kick/75 swim 3-5: 75 swim/50 IM order by 200/75 swim 6-7: 200 swim Main ? set (1150 yds, ~22:50 min) Set 1–2x (700 yds, ~12:20...
read more1 hour swim workout, Thursday fun, 1-6-22
1 hour swim workout, Thursday fun with SCAQCoach 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 1:40 125...
read more55-minute swim workout, IM Tuesday, 1-4-22
55-minute swim workout, IM Tuesday500 warmup (~7:25 min) Warmup set (600 yds, 12 min) Set 1 (200 yds, 4 min) 8 x 25 on :30 Odds: drill Evens: stroke IM order by 50s Set 2 (400 yds, 8 min) 16 x 25 on :30 Odds: drill Evens: stroke IM order by 100s Main set 3x (1650 yds,...
read moreHour swim workout, SCAQ Sunday, 1-2-21
Hour swim workout, SCAQ SundayCoach 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...
read more1 hour swim workout, swimming in the rain on Wednesday, 12-29-21
I love swimming in the rain, even cold rain. Backstroke emphasis. 1 hour swim workout, swimming in the rain on Wednesday600 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...
read more1 hour 7 minute swim workout, Sunday with swim buddies, 12-26-21
1 hour 7 minute swim workout, Sunday with swim buddiesA Rada Owen workout 500 warmup Warmup set 3x (900 yds, 15:45 min) 3 x 100 on 1:55/1:45/1:35 1: 50 kick/50 drill 2: 50 stroke/50 free 3: 100 free Main set (1900 yds, 29:55 min) R1: 200 on 3:10 100 on 1:25 50 on :50...
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