Running late on posting these next three workouts. It wasn’t intentional. There are a lot of other workouts available, but I’m unsure as to whether these have been helpful for people or not. I hope so. This 50-minute swim workout is the weekly fun workout. The first part was fun. The main set was . . . challenging for whatever reason. As I’m now splitting the lane with someone else, I generally won’t do any lengths ending in 25 unless I can time it right with my lane mate or if they’ve left (best case scenario.)

As ever, these workouts are meant to inspire you. Follow the full workout, take only a set, adjust intervals, and just do whatever works best for you.

50-minute swim workout, girls just wanna have fun

500 warmup (~7:30 min)

Warmup set 2x (600 yds, ? min)
200 fun drills
50–elementary backstroke
50 dolphin dives
50–1st 25–1/2 lap forward mogul jumps/1/2 lap free/2nd 25–1/2 lap backward mogul jumps/1/2 lap backstroke
50 corkscrew drill
100 on 1:40 (R1: free, R2: back)

Main set 3x (1550 yds, 24 min)
150 on 2:15
125 on 2:00
100 on 1:30
75 on 1:10
50 on :45
R2 & R3: Same, but add easy 25 on :30 at the end

Bonus set (100 yds, 2:40 min)
4 x 25 sprint back on :40

100 warm down

Total yards: 2850

#swimming #swimmer #mastersswimmer #mastersswimming