Today is Tuesday “fun” day. This workout is meant to work not only the body, but the brain. If I could circle swim, I’d swim on the opposite of the lane for a few of these. That really screws you up. LOL It’s a lot of fun and harder than it looks.
50-minute swim workout, “fun” emphasis
500 warmup (~7:30 min)
Warmup set 2x (600 yds, 12 min)
6 x 50 on 1:00
1–25 dolphin dives/25 spin cycle
3–25 sideways sideways run (it’s kind of a sideways skip)/25 free
5–25 elementary backstroke/25 backstroke
Evens swim on :50
Spin cycle: think childhood. One free pull, one backstroke pull—do this combo 3x then 3 free strokes (so you don’t throw up) repeat until you get to the end.
:30 rest
Main set 3x (1500 yds, 25:30 min)
200 IM on 3:45
3 x 100 on 1:30
:15 seconds rest between rounds
R1: 25 fly with breast kick/25 fly/25 back with dolphin kick/25 back/25 breast with flutter kick/25 breast/25 free with breast kick/25 free
R2: 25 fly with flutter kick/25 fly/25 back with breast kick/25 back/25 breast with dolphin kick/25 breast/25 free with dolphin kick/25 free
R3: 200 IM
Bonus set (100 yds, 2:00)
4 x 25 sprint on :30
150 warm down
Total yards: 2850
