1 hour 12 minute swim workout, Saturday swim with friends
Michael Chang workout
600 warmup (?min)
Warmup set (700 yds, 13:40 min)
Set 1–2x (600 yds, 11:20 min)
2 x 50 drill on 1:00
2 x 100 on 1:50 — 50 kick/50 swim
Set 2 (100 yds, 2:20 min)
4 x 25 on :25
3/2/1 breaths by 25; last 25 easy
Main set (1950 yds, 31 min)
Set 1 (500 yds, ~8 min)
200 on 3:00
150 on 2:15
100 on 1:30
50 easy regroup
Set 2 — 2x (700 yds, 11 min)
150 on 2:20
100 on 1:25
50 on :45
50 on 1:00
Set 3 — 3x (750 yds, 12 min)
100 on 1:35
75 on 1:00
50 on :55
25 on :30
Warm down set—Fuad 500 (500 yds, 8:20 min)
50/75/100/125/500 on :50/1:15/1:40/2:05/2:30
50 easy
Total yards: 3800
