by marciadmin | Jan 27, 2022 | Hour Swim Workouts, SCAQ Swim Workouts, Swim Workout
1 hour swim workout, SCAQ Thursday Coach Rada Owen 500 warmup (? min) Warmup set — 3x (750 yds, 13 min) 100 on 1:40 — decrease stroke count by 25 150 on 2:40 — 50 kick/25 stroke IM order/50 free Main set — 3x (1350 yds, 25:15 min) 100 IM on 1:50 50 free on 1:00 — 25...
by marciadmin | Jan 23, 2022 | Hour Swim Workouts, SCAQ Swim Workouts, Swim Workout
1 hour swim workout, SCAQ Sunday Coach Bill Bean 525 warmup (? min) Warmup set (500 yds, min) Pyramid 25/50/75/100/100/75/50/25 Alt. swim-kick with :05 rest Main set — 2x (2100 yds, min) 3 x 150 on 2:20–descend 50 easy 3 x 100 on 1:35–descend 50 easy 3 x 50 on...
by marciadmin | Jan 19, 2022 | Uncategorized
1 hour swim workout, SCAQ Wednesday Coach 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...
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,...