50-minute swim workout, mid distance Wednesday
Warmup 500 (~7:15 min)
Warmup set (600 yds, 10 min)
4 x 150 on 2:30
Middle 50 any stroke but free
Main set (1850 yds, 25:30 min)
Set 1 (600 yds, 9 min)
200 on 3:00
300 on 4:30
100 on 1:30
Set 2 (900 yds, 12 min)
300 on 4:30
400 on 6:00
200 on 3:00
Set 3 (350 yds, 4:30 min)
100 sprint on 1:30
200 sprint on 3:00
Easy 50
150 warm down
Total yards: 3100
