May 12, 2015 – Scarborough Swim Club

The main set is called “50’s 101”. I am sure many of you have tried this set before. For those that haven’t. It is as many 50’s as you can make on a pace time of 101 and always having to finish before your original send off.

For example; If Sally leave for number one on the “60 she will have 1 minute to complete number 1, since the pace time is 1:01 she will only have 59 seconds to make it back before the “60…and so on. Have fun, my swimmers really like this set.

Workout

Warm-up:
3 x 200 Freestyle Swim @ 03:30
3 x 50 Choice Kick Descend 1-3 @ 01:10
3 x 150 I.M-Free Swim @ 02:30
3 x 50 Choice Kick Descend 1-3 @ 01:10
3 x 100 Freestyle Swim @ 01:35
3 x 50 Choice Kick Descend 1-3 @ 01:10
3 x 50 Best Stroke Swim @ 00:45 / 3 x 50 @ 00:50
3 x 50 Freestyle Kick Descend 1-3 @ 01:10

Main set – 50’s 101:
30 x 50 Best Stroke Swim @ 01:01
When you can’t make anymore go 50’s free on :50 until you have completed all 30 50’s.

Warm down:
6 x 150 Freestyle Equipment (Choice of equipment) @ 02:30 / 6 x 150 @ 02:45

WORKOUT TOTAL: 4500

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


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