eric.carlson

Santa Clara Swim Club Masters - SCY
Gary coaching

Warm-up (1000)
2 x
* 1 x 200 @ 2:45 free
* 1 x 150 @ 2:15 50 free + 50 choice + 50 free
* 1 x 100 @ 1:30 25 choice + 75 free
* 2 x 50 @ 1:00 drill

Set I (700 / 1700)
2 x
* 2 x 75 @ 1:20 flutter
* 2 x 75 @ 1:30 non-flutter (went breast)
100 easy


Set II (1650 / 3350)
1650
2 x
* 1 x 100 @ 1:30
* 6 x 25 @ :30 2 fly, 2 back, 2 breast
* 3 x 75 @ 1:15 IM no free
* 3 x 25 @ :30
* 3 x 75 @ 1:00 free
4 x 50 easy

Set III (1200 / 4550)
4 x 150 @ 2:05 pull with buoy and agility paddles
4 x 100 @ 1:25 pull
4 x 50 @ ??

** 4550 yards **