Is that a nice pool or what? The Redondo Union High School is on the corner of Diamond Street & Pacific Coast Highway. SCAQ coaches masters swimming workouts there and the club I belong to is building a presence in the Redondo Beach community. A perfect place for Redondo masters swimming or any sort of Redondo swimming if you ask me.
Here is are a couple of workouts that Clay Evans sent me which he gave in that pool; (Clay is a silver medalist Olympian from the Montreal Olympics):
DISTANCE LADDER CLIMBING:
"... This is one of my favorite Master’s workouts for distance and it takes only one hour. This workout was first given by Andre Burres an Olympian; [200-fly] and a SCAQ coach who passed away in an accident while jogging to coach a SCAQ workout over a decade ago.
It is all swimming, but go ahead slip some kicking in on your own if you need to.
This is one set of 3,900 yards/meters, there is no rest between ladders. If your 100's intervals are more than 1:50 you will need more than an hour or cut back. I gave this workout in Redondo Beach Monday with all other swimmers from the South Bay (Manhattan Beach, Torrance, and Hermosa).
Round one:100, 200, 300, 400, 500 - Free Rest about 30 seconds all the way through. With each swim the effort gets harder as you get warmed up and the 500 is a 100% effort. Get your times!
Round two:100, 200, 300, 400 with no extra rest between rounds and throw out the 500. Concentrate on the 400 as an all-out effort .Everything leading up to it is faster than the first warm up round.Round three:100, 200, and 300 again, knocking out the 400 but the 300 is all out. These sets have no extra rest in between.Round four:100, 200 and the 200 is the fastest swim yet.
- Next a 100 extra easy recovery swim
- Next a 100 all out.You are almost done! Hang on for one last effort:
- 50 easy
- 50 sprint
- 200 loosen down
That is 3,900 of distance done fast and furious. The workout quickly stacks up the yards and it will relate to my next workout, a Middle Distance set given the next day.
I define "Distance Workout" as averaging less than 10-seconds rest per 100 and a main set of around 2,000 or more. I prefer the workout to lead into the next workout of the week. The workouts relate and help swimmers understand and prepare for improving their swimming.
Directions to Redondo pool: [Link]