This was a relatively uncomplicated swim set today. Well, compared to yesterday. As I’d been out for the past week, I decided the longest distance I needed to do (besides the 500 warmup) was a 200. If the facility where you swim still limits you to 50 minutes, you can take out the 50s in the main set as well as skip the sprint set at the end. That will bring you down to 3150. I’m feeling the week off. I should be tapered, but, honestly, I rested :45 to a minute between the warmup, main set, and the sprint set.
Why do I sprint at the end? Because I like pain. (Grin) Seriously though, I do it to push myself. I’m fatigued by this point. It’s just a little extra burn, pushing my limits, aimed at making me faster and stronger. Is it working? I think yesterday’s sprint 100 helped increase my speed for today.
Anyway, you know what to do. 🙂
55-minute swim workout, mid-distance
500 warmup (~7:15 min)
Warmup set 2x (600 yds, 9:45 min)
3 x 100
R1: 1:45/1:40/1:35
R2: 1:40/1:35/1:30
Main set 4x (1900 yds, 29 min)
100 on 1:30
200 on 3:00–descend
150 on 2:15
Between sets 2 and 3, swim a 50 easy on 1:00. After set 4, easy 50 on 1:00
Sprint set (100 yds, 2 min)
4 x 25 sprint on :30
250 warm down
Total yards: 3350
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