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 easy
Set 1 — 3x (300 yds, 7 min)
4 x 25 on :35
done as:
1: drill
2: build
3: easy
4: sprint
I did that set as R1: fly, R2 & R3: back.
50 easy
Set 2–4x (1000 yds, 17 min)
100 sprint on 1:25
75 moderate on 1:25
50 on 1:25
25 on 1:25–I did the 25s as sprint, but they were supposed to be easy.
Set 3–3x (450 yds, 9 min)
75 on 1:00
50 on 1:00
25 on 1:00
50 warm down
Total yards: 2700
