I arrived late today (although I didn’t realize I was late.), so I didn’t get a warmup. My warmup was the first 200 of that main set. Cameron, Rob, and Eric did the sprint 100s on 1:02-1:03, significantly faster than my 1:15 that I was so proud of. LOL But, you know, that 1:15 is fast for me. Swimming with them is pushing me to go faster. Will I ever catch them? Probably not, but it’s fun to try to stop them from catching me with that last 25. They swam an extra 25 for both the 200s and the 100s.
1 hour 7 minute swim workout, Wednesday swim with friends
Main set by Cameron and Rob
Main set (2450 yds, ~41 min)
Set 1 — 3x (1800 yds, 28:30 min)
200 on 3:00
150 on 2:15
100 on 1:30
50 on :45
4 x 25 easy on :30
50 easy
Set 2 (600 yds, 10 min)
100 on 1:40–sprint
150 on 2:30 — active recovery
100 on 1:40–sprint
150 on 2:30 — active recovery
100 on 1:40–sprint
50 easy
Sets after Cameron and Rob left
Set 3 — 2x (600 yds, 9:50 min)
4 x 75 on 1:15/1:15/1:10/1:05
50 easy
Bonus set (250 yds, ~5 min)
4 x 25 sprint on :30
50 easy
4 x 25 back sprint on :30
200 warm down
Total yards: 3600
