A few days ago, coach Durant asked if any of us would like him to give us additional workouts that we could do on our own time. Some of us accepted the challenge, and coach Durant sent the following workout:

Warm Up
2X ( 100 free, back
        4 x 50 Fly )

Kick
3 x 200 Free @3:00
3 x 100 fly back breast @ 1:30
4 x 50 free all out @1:00

Main Set
3 x 300 Free with Fins @ 4:30
3 x 150 Free w/o Fins @ 2:15
3 x 75 Fly, Back, Free @ 1:30

Warm Down
10 x 50 drill swim @ 10 sec rest

Total 3775

Feel free to complete the whole thing:)

Charmaine and I went to the pool in AF and attempted the workout. We had to make some modifications, due to circumstances out of our control. For example, the workout is clearly meant for SCY, but the AF pool was configured for LCM, so we had to cut the 3 x 75s to 3 x 50s, and adjust the interval times from yards to meters (and I didn’t know the appropriate conversion). There were no small kickboards available, so we used the old full-sized kickboards. There was no clock, but we found an old swim clock and pulled it over to one end of the pool and plugged it in. This allowed us to check our times at the 100 mark, but not from the 50 mark (you just can’t see the second hand on that clock from 50m away).

Bottom line, we did the distance, but not on the intervals. Most everything ended up being adding 10 or 20 seconds rest after each interval. I was still happy we did 3700 meters in less than 2 hours.