Clay handed me my bum today at workout at the SMC Pool!

Clay does this to me every time and I fall for it.

"Hey Tony, for the main set how does a 1:30 base interval sound?

I am thinking no problem. Even when I am tired I come in at 1:25 so no big deal. Consequently I swim 6 x 50's @ 45-seconds, Then 3 x 100s @ 1:30, a hard 300, 6 x50's again at 45-seconds a sprint 100, a sprint 50 and a sprint 25.

I was pronounced dead on the last 6 x 50s. I did a "zombie" swim of the 100 sprint but rose from the dead on the 50 and 25 sprints. It seemed like I never had more than 5-10 seconds rest the whole workout.

SCAQ Workout - Santa Monica swimming today

My swim club, SCAQ, caters to both Masters swimmers and triathletes. If you are a triathlete in need of swim skills it is a great club to learn and develop aquatic skill sets. Today SCAQ had what is called a Ironman set at VNSO for triathletes; (VNSO: Van Nuys Sherman Oaks pool), but I headed over to Santa Mo for one of Dimitriy's mid distance workouts instead.

I don't remember the intervals but I remember the yardage. Oh, and blogger trevr was there. He has a play coming up on April 13. Go to his website and check it out.

200 warmup
6x50s kick/swim
6 x 75s descending 1-3 and descend 4-6 with a more agressive interval
3x300 with a descending interval.
3x300 with a faster descending interval
6x50s warm down

Total: 3050