I’m back to swimming solo again now that my local pool has reopened. I’ll be swimming with the team once a week on Sundays, but the rest of it will be me, myself, and I. Not nearly as much fun, but I’m in the pool and that’s all that matters.
As you can tell, this is a shorter in yardage 50-minute swim workout, but no less of a workout. I found these drills on this website. I believe I failed with at least two of these drills. The breakout drill and the butterfly push through would’ve been much more effective with fins. After blowing out a knee, I don’t wear fins anymore so . . . My attempt at the butterfly push resembled a dying inch worm. It was an interesting experiment. It was still fun to try, whether I failed or not. (I failed. LOL)
As usual, we were let in a bit late, so I was 1 1/2 minutes late getting in the pool, and the workout was only 48 1/2 minutes long.
50-minute swim workout, butterfly emphasis
500 warmup (~7:30 min)
:30 rest maybe a bit more as I figured out what I was doing.
Warmup set 2x (600 yds, 12:40 min)
2 x 25 butterfly breakout drill on :30
2 x 25 butterfly push through drill on :45
2 x 25 butterfly on :30
2 x 25 no kick butterfly drill on :30
100 free on 1:40
R2: the second butterfly in the set of two is regular fly. For the 3rd set of two, do the 3-3-3 drill for the first 25.
Main set (1350 yds, 23:20 min)
Set 1 — 2x (1100 yds, 17:40 min)
4 x 75 IM on 1:20–(rotating through the strokes, 1st: fly/bk/br, 2nd: bk/br/free, etc.)
100 hard on 1:30
4 x 25 on :30
Odds sprint fly
Even push free
50 easy on 1:00
Wait until the next top for bottom of the clock beyond your interval for just an extra bit of rest before you sprint.
Set 2 (5:00)
100 sprint on 2:00<–go for the best 100 time of the day.)
4 x 25 on :30 (same as set 1 above)
200 warm down
Total yards: 2650
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