You’d think this would be easy to remember as it’s only been a day, but I had to really think about what I swam. As I was telling someone today, often when I’m swimming my warmup is when I’m creating the warmup set. The 30 second rest gives me the time to concoct the main set. Perhaps I need to be more organized, but I don’t always know what I’m going to want to do (other than the kind of workout it will be). Some days, I have more zip; other days, not so much. I wasn’t feeling that zippy for this workout, but I swam better than I expected. Hopefully, this 50-minute swim workout will give you some inspiration. 🙂

50-minute swim workout, “fun” emphasis

550 warmup (~8:15 min)

Warmup set 4x (600 yds, 10:40 min)
100 on 1:40
2 x 25 on :30
odd 25s— deep hops (think bunny hops, spring as high up as you can) 12 1/2 yds then sprint to the wall
even 25s—dolphin dive 12 1/2 yds then sprint to the wall

:30 rest

Main set 2x (1400 yds, 22:30 min)
175 on 2:40
150 on 2:25
125 on 2:00
100 on 1:30
75 on 1:10
50 on :45
25 on :45 <—easy

2nd time through reverse order

:30 rest

Bonus set (200 yds, 4 min)
4 x 50 on 1:00, best average

150 warm down

Total yards: 2900

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