by marciadmin | Jan 16, 2022 | Humor, SCAQ Swim Workouts, Swim Workout
1 hour swim workout, SCAQ Sunday Coach 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...
by marciadmin | Jan 11, 2022 | Hour Swim Workouts, SCAQ Swim Workouts, Swim Workout
1 hour swim workout, SCAQ Tuesday Coach 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,...
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 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...
