Apr 14, 2015 – Scarborough Swim Club

This is an intense heart rate (HR) set. Swimmers should keep their HR at 180+ (or 220-age-25).

 

Warm-up:
1 x 400 Freestyle Swim @ 07:00
1 x 200 Medley Kick (25ez/25!) @ 04:00
1 x 300 Medley Drill @ 05:30
1 x 100 Medley Swim (90% effort) @ 02:00

Main set (HR 180+):
3 rounds of the following:
2 x 50 I.M. order/round Swim @ 01:00
1 x 100 Freestyle Swim @ 01:45
1 x 150 as 25 IM order/ 25 free Swim @ 03:00
2 x 100 Freestyle Swim @ 01:45

Warm down:
1 x 150 Freestyle Pull @ 02:45
1 x 300 Freestyle Pull @ 05:15
1 x 450 Freestyle Pull @ 07:30
1 x 600 Freestyle Pull @ 09:35

Workout Total: 4150

This free workout was provided by Scarborough Swim Club Head Coach Darren Ward.


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