Happy Anniversary to Coach Workout

WARM UP (1400 yards)

  • Two Rounds – Second round – MINUS:05s per interval
    • 1 x 200 on 3:30/4:00/4:10/4:30/5:00
    • 2 x 100 pull on 1:40/1:55/2:05/2:20/2:35
    • 2 x 50 kick on 1:20/1:30/1:40/2:00
    • 2 x 100 on 1:40/1:55/2:05/2:20/2:35

MAIN SET (1650 yards)

Broken 1650. You will note the time at the start of your mile. After each interval, you may have :10s rest. When you are finished, you will note the time and subtract 1000s rest to determine your mile time. Example: Start – 15:00, End – 42:30. Subtract 43.5 – 15 = 28.5 or 28 minutes 30 seconds. Now subtract 100s or 1 min 40 seconds. Mile time = 28:30 – 1:40 = 26:50

  • 11 lengths (275 yards) :10s rest
  • 10 lengths (250 yards) :10s rest
  • 9 lengths (225 yards) :10s rest
  • 1 length (25 yards)

COOL DOWN (300 yards)

  • 6 x 50
    1. 25 free + 25 back
    2. 50 kick on back
    3. 50 back
    4. 25 free + 25 breast
    5. 50 breaststroke kick
    6. 50 breaststroke

Total Yards: 3350

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