Fun emphasis day. Really, I play around for the 600 of the swim workout and then get into a more standard set, but this “fun” set helps break it up, and I have fun doing these sometimes silly sets. The main set is primarily a 1:30/100 base, except for the 125 and the easy 25s.
Be sure to adjust intervals and even distances to fit your needs/abilities.
50-minute swim workout, fun emphasis
500 warmup (~7:30 min)
Warmup set 2x (600 yds, 11:40 min)
50–1st 25 run halfway free the rest of the way/2nd 25 run backwards to middle of pool then back rest of the way on 1:10
50–25 dolphin dives flip turn and sprint 25 no breath on 1:00
50–25 fly with breast kick/25 fly on 1:00
50–25 corkscrew* drill/25 backstroke on 1:00
100 on 1:40
Main set 3x (1500 yds, 22:30 min)
Descend the 150s and 75s by round.
150 on 2:15
125 on 2:05 (each round first 25 is stroke in IM order)
75 on 1:10
2 x 50 on :45
2 x 25 easy on :30<–active recovery
100 free sprint
150 warm down
Total yards: 2850
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