Today, I had a pleasant surprise. The local pool has extended the swim time by five minutes. I didn’t find out until I was climbing out of the pool and Mary, the lifeguard, told us. Of course, I jumped back in and swam an easy 50 before I did one last sprint. That’s why I swam an easy 200. I thought I was done. Everyone else got out, so I swam alone. Mary said that she knew I’d stay in. LOL Now, I’ll have to tailor my workouts around 55 minutes. I’m game.
You may notice that the main set is kind of squishy on time. I wanted to set an interval for the 150s, but I soon discovered the drills didn’t really make that possible. A set rest worked better.
55-minute workout, fun Tuesday
500 warmup (~7:30 min)
Warmup set (600 yds, 13:10 min)
4 x 25 on :40
Head up free to center/vertical kick arms above head for :10/free to wall
4 x 24 on :40
Odds—backward sit scull
Evens—backstroke
4 x 25 on :40
Odds—head up surfer scull
Evens—breaststroke
4 x 25 on :30
Odds—Corkscrew drill
Evens—fly with breast kick
2 x 100 on 1:35
Main set 4x (1200 yds, 25-26 min)
150 :10-:15 rest before the IM
100 IM on 1:45
50 active recovery on :50
For the 150s:
middle 50 cycle through the warmup set drills by set (e.g., 50 free/50 head up free-vertical kick-free/50 free, 50 free/25 backward sit scull/25 back/25 free, etc.)
Bonus set (100 yds, 2 min)
4 x 25 back sprint on :30
250 easy
100 all our sprint
100 easy
Total yards: 2850
#swimmer #swimming #mastersswimmer #mastersswimming #55minuteswimworkout
