This was not my workout. Well, it was, but not my idea. I swam with a new group of friends. They are significantly faster than me. I did the same intervals, but I had to adjust the distance to stay up with them. This explains my odd distances and short warmup set. I had to figure out how far I could swim in their intervals. The first 150 of the main set was a trial to see where I was at, especially adding in IM as they were swimming their sets all free.
So, back to the swimming. It’s wonderful.
1 hour 2 minute swim workout, Monday IM with friends
500 warmup (~7:15 min)
Warmup set (400 yds, 6:40 min)
4 x 100 on 1:40
Main set ( yds, min)
Set 1 (550 yds, ~9 min)
150 on 2:40 — 50 fly/100 free
2 x 175 on 2:40
1: 50 back/125 free
2: 50 breast/125 free
50 easy
Set 2 (550 yds, ~9 min)
2 x 175 on 2:40
1: 50 fly/125 free
2: 50 back/125 free
2 x 75 on 1:20
1: 25 fly/50 free
2: 25 back/50 free
50 easy
Set 3 (550 yds, ~9 min)
175 on 2:40–50 breast/125 free
2 x 75 on 1:20
1: 25 fly/50 free
2: 25 back/50 free
25 sprint on :45
3 x 50 hard on :45
50 easy
Set 4 — 2x (700 yds, 11:30 min)
3 x 100 descend on 1:35/1:30/1:25
50 easy on 1:15
Bonus set (100 yds, 2 min)
4 x 25 sprint on :30
150 warm down
Total yards: 3500