Tuesdays are the “fun” workout day. They’re the days I do some wild and fun sets. Usually, I limit it to the warmup set, but, today, I extended it through the workout. And it was fun. Then putting the sprint at the end put it over the top.

Today was also the first day where I had to split the lane. Luckily, it was painless. 🙂

So much fun!

50-minute swim workout, fun emphasis

550 warmup (~8 min)

Warmup set 2x (800 yds, ~15:20 min)
6 x 50 on :50-1:05, depending on the 50
R1:
1st 50–25 corkscrew drill/25 free
2nd 50–25 dolphin dives into flip turn/25 sprint out of flip turn (no breath 3 strokes)
3rd—25 freestyle with breaststroke kick/25 free
4th—25 fly with breast kick/25 fly
5th—25 run 1/2 way then sprint free/25 run backward 1/2 way then sprint backstroke
6th—25 breast with fly kick/25 breast
100 free on 1:40
R2:
1st—25 corkscrew drill/25 free
2nd—25 dolphin dives into flip turn/25 sprint out of flip turn (no breath 3 strokes)
3rd—25 freestyle with fly kick/25 free
4th—25 fly with breast kick/25 fly
5th—25 back with fly kick/25 back
6th—25 sideways run 1/2 way then sidestroke/25 sideways run other side 1/2 way then sidestroke
100 free on 1:40

Main set (1100 yds, 18 min)
Set 1 (900 yds, 15 min)
6 x 150 on 2:30
1st—125 free/25 lap drill from above
2nd—100 free/50 drill
3rd—etc.

Adding a different drill with each 150 you swim until the entire 150 is a drill. My first 150, I did the corkscrew drill for the 5th 25. Added another drill in on the 2nd 25 for the 2nd 150.

Set 2 (200 yds, 3 min)
4 x 50 on :45

:45 rest

100 sprint—get time and push off into warm down

250 warm down

Total yards: 2900

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