eric.carlson

Santa Clara Swim Club Masters - SCY
Gary coaching

Warm-up (1500)
300 before practice started
4 x 75 @ 1:10 free
6 x 75 @ 1:00 free
6 x 75 @ 1:20 25 drill + 25 choice + 25 free

Set I (600 / 2100
2 x 200 @ 4:00 kick, descend
1 x 100 @ 2:00 kick
100 easy

Set II (2400 / 4500)
4 x 25 @ :30
3 x 50 @ :50
2 x 75 @ 1:00

4 x
* 1 x 200 @ 2:30 (did 2:35, went 2:29, 2:28, 2:26, 2:33)
* 2 x 100 @ 1:15 (did 1:20)
* 2 x 50 @ 1:00 active recovery

Set III (800 / 3800)
8 x 25 @ :30 drill
2 x
* 1 x 150 @ 2:15 pull with paddles and buoy
* 2 x 50 @ :45 pull with paddles and buoy
* 4 x 25 @ :30 scull

** 5300 yards **

For some reason today was really tough. My arms were tired right from the start, and my legs and feet started cramping immediately after the kick set.

I adjusted the intervals on the main set because I realized I was unlikely to make them. The idea was to descend the 2 x 100 each round, and to descend everything by round. I managed to descend the first three 200s, but fell apart on the last one and just barely made the interval. I used a pull buoy for just about the whole set because my feet and legs were threatening to cramp the whole time.