50 minute masters swim workout, fly emphasis
This is a fly emphasis swim workout today. I think I did more fly than I needed, but, you know, some days, it’s like that. Oh, and I ended up doing an extra 50 because I miscounted one of the 200s and swam more fly than I intended. So, I swam 2750. That last 50 was miserable, but, eh, it happens. Every day is a good day when you get in the pool.

50-minute fly-emphasis swim workout

500 warmup

Warmup set 2x (600 yds, 11:20 min)
2×100 on 1:35
4×25 on :30 (odds: fly drill/evens: fly)

Main set 3x (1200 yds, 20:45 min)
Broken 200 on 3:15

  • 3 strokes fly/5 strokes free (2x), 5 strokes fly/7strokes free (2x), 7 strokes fly/9 strokes free (2x) 9 strokes fly/11 strokes free (2x)<—keep adding until you hit 200

2×100 on 1:40

  • odd: alt. free/back by 25
  • even: alt. free/breast by 25

Bonus set (200 yds, 4 minutes)
4×50 on 1:00 — sprint 25 fly, get your time, easy free. Try to maintain fly sprint. (hahaha!)

200 warm down

Total yards: 2700

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