50-minute swim workout, IM Monday fun day, 12-6-21
500 warmup (~7:45 min)
Warmup set (600 yds, 11 min)
4 x 75 IM rotation on 1:25
(fly/back/br, back/br/free, etc.)
4 x 75 on 1:20
1st 25 stroke in IM order
Main set (1500 yds, 27:10 min)
Set 1 (850 yds, 15:20 min)
16 x 25 on :30
4 of each stroke
4 x 100
Odds: IM on 1:40
Evens: free on 1:30
Easy 50 on 1:00
Set 2 (650 yds, 11:50 min)
12 x 25 on :30
3 of each stroke
3 x 100
Odds: IM on 1:40
Evens: free on 1:30
Easy 50 on 1:00
200 warm down
Total yards: 2800
