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
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

The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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4 thoughts on “Race Pace Workout #57 with Cardinal and Gold Aquatics

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