So, today was “fun” day where I do a lot of odd sets just to shake up my workouts. With me swimming alone, it can get monotonous. Not that I don’t love to swim, I do, but it’s easy to fall into doing the same workouts all of the time. I try to keep them fresh. It was a struggle today, but, even though I just want to get out and do nothing, I pushed through it. The workout ended up being very different, which is good. Some of it is meant to mess with your head because it keeps you on your toes (the wrong way circle swimming for instance. I’d finally figured out the flip turns on the fourth 50.) It’s just good to get out of our normal rut.
As ever, adjust, adjust, adjust. Do a different warmup and snag a couple of the sets. Change the intervals, distances, and/or strokes. Make these workouts work for you. Or just use them as inspiration. Above all, have fun swimming.
55-minute swim workout, Tuesday fun day
500 warmup (7:20 min)
Warmup set (700 yds, 14 min)
R1: (all 25s on :30)
4 x 25
Underwater dolphin kick for as long as you can, come up for a breath, and go back for more until you reach the other side
4x 25
Eggbeater kick with hands up to just past the flags/head up freestyle sprint to flags/eggbeater kick with hands up
4 x 25
Head up backstroke, really spin those arms for 6 strokes/rest of the way easy backstroke
50 easy on 1:00
R2: (all 25s on :30)
4 x 25
Corkscrew drill
4 x 25
Fly with breast kick
4 x 25
Underwater breaststroke—only 1 breath/lap
50 easy on 1:00
Main set (1500 yds, 25 min)
Set 1 — 2x (1000 yds, 17:30 min)
4 x 100 on 1:30
:45 rest
4 x 25 on :30
R1: Head up sprint freestyle
R2: Corkscrew drill
:45 rest
Set 2 (500 yds, 7:30 min)
10 x 50 on :45
1-4: circle swim clockwise
5-8: circle swim regular
9: circle swim clockwise
10: regular circle swim
Bonus set (100 yds, 2 min)
4 x 25 sprint on :30
100 warm down
Total yards: 2900
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