50 minutes swim workout, emphasis on fun or unusual swim sets

I’ve decided that Tuesdays are going to be fun/unusual set workouts. I’ve been swimming alone, writing my own workouts since before Christmas now. Even though I’m incredibly grateful for access to a pool, it’s lonely at times. I miss my coaches and my swim buddies. Today, I was searching for mid-distance swim workouts and came across a site that listed some that Katy Ledecky and Janet Evans do/did. Um, I’m no where near that level, or do I have the time to swim a 2000-yard set 3 times. Or there are apps that create them for you, but the swim workouts I’ve seen from the apps have very little imagination to them. I can write yardage sets easily. I don’t want to get bored. This is why I’m sharing my workouts. I need some realistic and interesting sets. I imagine I’m not the only swimmer who needs them, too. Hopefully, whoever stops here finds something they’ll enjoy or can manipulate to make work for them.

50-minute swim workout—“fun” workout

500 warmup (~7:30 min)

Warmup set 2x (600 yds, 13 min)
100 on 1:35
2 x 75 on 1:10
50 on 1:00 (R1: 25 backstroke with dolphin kick/25 backstroke; R2: 25 backstroke with breast kick/25 backstroke)

Main set 3x (1500 yds, 23:45 min)
5×100 on 1:35

  • For R1 & R2, 25 stroke IM order/75 free, but you do a kick other than the one for the stroke. So, R1, 1st 25 of 1st 100 is fly with breast kick, 1st 25 of 2nd 100 is back with dolphin kick, breast with flutter kick, free with breast kick. R2, you switch the kick again to say fly with flutter kick, etc.
  • 5th 100 is all free.
  • R3: 25 stroke IM order with regular kick/75 free, 5th 100 is IM.

45 sec rest

2 x 25 underwater on 1:00

250 warm down

Total yards: 2900

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