50-minute swim workout, emphasis mid-distance, February 2

Today, I had the pleasure of swimming in the lane next to a very fast swimmer. He is a fellow master’s swimmer. Very fast. But swimming next to him gave me the opportunity to watch his underwater pull. Mind you, he doesn’t kick much, if at all, but his pull is such that he lapped every 3 or 4 laps. He does what my coach has told me to do “over the barrel”. There’s more to it than that, of course. Over the barrel doesn’t give you much power if you don’t activate your hips. Of course, that’s also you’ve got to get your timing together with it. I definitely swam faster, but I think working on my timing combined with over the barrel could increase my speed. Swimming alone does have it’s benefits, even if it’s lonely at times.

This 50-minute swim workout is focused on mid-distance. One of my master’s swim buddies recommended the main set. I liked it so much I used it. Intervals are set for me. If you use it, adjust for your own.

50-minute swim workout—emphasis mid-distance

500 warmup (~7:30)

Warmup set 2x (600, 9:50 min)
150 on 2:30
100 on 1:35
50 on :50

Main set (1800, 28:40 min)
300 on 4:30
2 x 150 on 2:30
300 on 4:30
4 x 75 on 1:15
300 on 4:30
6 x 50 on :50
Descend the 300s.

150 warm down

Total yards: 3050

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