Hour swim workout, SCAQ Tuesday, 12-7-21

Hour swim workout, SCAQ Tuesday, 12-7-21

Coach Rada Owen

450 warmup (~7 min)

Warmup set (800 yds, ? min)
Broken 300 as:
50 free/25 back—4x
4 x 50 on :50–descend
Broken 300 as:
50 free/25 kick—4x

Main set (600 yds, 30:15 min)
Set 1 (600 yds, 9:30 min)
200 on 3:05
50 on :50
150 on 2:20
50 on :50
100 on 1:35
50 on :50

Set 2 (1050 yds, 14:15 min)
2 x 200 on 3:00
50 on 1:00
2 x 150 on 2:15
50 on 1:00
2 x 100 on 1:30
50 on 1:00

Set 3 (450 yds, 6:30 min)
200 on 2:55
150 on 2:10
100 on 1:25

100 warm down

Total yards: 3450