Southern California Aquatics SCAQ Swim Club

Sunday Workout: Santa Monica City College. Home of KCRW and NPR: Dimitriy coached.

1.) 200 warm-up
2.) 4 x 100's drill/swim by 50s on the 1:50
3.) Breath Control sets: 4 x 150s (I don't remember the interval due to a lack of 02 in my brizzle.)
4.) 5 x 75s on the 1:10
5.) 5 x 75's alternating on the 1:10 -1:05
6.) 5 x 75's alternating on the 1:10 - 1:00
7.) 5 x 75's alternating on the 1:10 - 0:55
8.) Sprint 25s: 1 fast-1 slow, 2 fast -1 slow, 3 fast - 1 slow.

Great workout for establishing a base pace.