Go, go, go! That’s what yesterday was about. I was pleased with my performance on the 75s and 50s in the main set. Yes, I had rest, but, when you sprint, you should be getting rest. The goal was to sprint that first one and maintain that speed through the rest. As the interval decreases, it gets harder to maintain. The easy 50 was very welcome.
You know what to do.
55-minute swim workout, Friday sprint
500 warmup (~7:20 min)
Warmup set 2x (700 yds, 11:40 min)
100 on 1:40
2 x 75 on 1:15
2 x 50 on :50
Main set (1550 yds, 27:40 min)
Set 1–2x (1200 yds, 21:20 min)
4 x 75 sprint on 1:20/1:15/1:10/1:05
50 was on 1:10
4 x 50 sprint on 1:00/:55/:50/:45
50 easy on 1:10
Set 2 (350 yds, 6:20 min)
2 x 75 sprint on 1:10/1:05
50 easy on 1:10
2 x 50 sprint on :50/:45
50 on 1:10
Bonus set (100 yds, 2 min)
4 x 25 sprint on :30
250 warm down
Total yards: 3100
