Although I swam a backstroke workout on Sunday, yesterday was my regularly scheduled backstroke day, so I did some more. I mean, why not? Someone did try to get in with my “partner” and I and force us to circle swim. Any other day? Sure. On backstroke day? No. He ended up in the lane next to us, and, yes, I would’ve run over him even doing backstroke.

50-minute swim workout, backstroke emphasis

500 warmup (~7:20 min)

Warmup set 2x (700 yds, 13 min)
4 x 50 on 1:00
1st—25 back drill/25 back
2nd—25 back drill/25 back
3rd—25 back drill/25 back
4th—all back
2 x 75 on 1:15

Main set (1400 yds, 19:40 min)
Set 1–2x (800 yds, 12:40 min)
4 x 100 on 1:35
1st 100–25 back/75 free
2nd—50 back/50 free
3rd—75 back/25 free
4th—100 back

50 easy

Set 2 (300 yds, 5 min)
4 x 75 on 1:15
1st—75 free
2nd—25 back/50 free
3rd—50 back/25 free
4th—75 back

50 easy

Set 3 (200 yds, 4 min)
8 x 25 on :30
Odds sprint back
Evens easy free

150 warm down

Total yards: 2750

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