Race Pace Workout #57 with Cardinal and Gold Aquatics

Patrick Marshall
Head Swim Coach
Cardinal and Gold Aquatics

We did this today after a 30 minute dryland circuit and about 2000 yards of warmup, drill work, and speed work. I like to do sets like this where we can have our sprinters and distance groups do similar workouts; makes them feel good to be all together!

Stroke: Distance

2x:

8x25s @ 100P :40 12x25s @ 200P :25

100 active recovery 1:50 100 AR

4x50s @ 200P 1:05 5x50s @ 500P :55

100 AR 100 AR

2x75s @ 200P +2 1:30 2x75s @ 200P+2 1:30

100 AR 100 AR

100 FTB Round 1 100 FTB round 1

50 FTB Round 2 50 FTBN round 2

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