There’s a lot of writing in the sets today. It’s not really that complicated. I just like to over explain. LOL I was planning on doing three all out backstrokes, but, honestly, I was done. You’d think I wouldn’t be, but I was. Again, maybe I need a vacation, some place with warm, tropical waters where I can just splash around, maybe just float in the water.
Hahaha! Who am I kidding? Where there’s water, I will swim.
This workout isn’t meant to be a heavy yardage workout. It’s designed to work on stroke technique and then pushing yourself while getting extra rest. Honestly, I felt sluggish today, as I have all week. My times were a bit disappointing. Maybe next week.
50-minute swim workout, flip turn/stroke technique
500 warmup (~7:25 min)
Warmup set (600 yds, 10:40 min)
2 x 50 on 1:00–25 right arm/25 left arm
2 x 50 on :50–work stroke technique
2 x 50 on :55–25 underwater catch-up/25 swim
2 x 50 on :50—work stroke technique
2 x 50 on :55–25 head up freestyle/25 swim
2 x 50 on :50—work stroke technique
6 x freestyle flip turns
Start in the middle of the pool. You can either take it slow as you feel out where to flip or sprint into the wall with no breath between the flags.
Set 1 — 3x (450 yds, ? min)
100 all out sprint<—get your time
50 easy
Give yourself about :30-:45 between the 50 and the 100. I’d say I’ve averaged about a 2:30-3:00 for the 100 and 50.
7 x backstroke turns
See previous “instructions”.
Set 2 — 2x (300, ? Min)
100 all out backstroke<—get your time
50 recovery
Give yourself about :30-:45 between the 50 and the 100. I’d say I’ve averaged about a 2:30-3:00 for the 100 and 50.
300 warm down
Total yards: 2450-ish
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