Fridays are usually sprint workouts, but I wanted to change it up. While distance was considerably less than what I generally swim, it was not an easy workout if you do it right. Honestly, I wasn’t sure if I was going to swim the entire 50 minutes, but, when you do it “right”, you take the rest so you can sprint at race pace. So, as hard as it is to wait at the wall, give yourself the time. You want to give yourself a good warmup and then not swim more than 2000 yards, less is probably better. You also want to warm down a few hundred. You can do the main set all freestyle. I did it all backstroke, except for the easy hundreds. Even though I’m not competing at the moment, it’s still fun to do something a little different every so often, and it doesn’t hurt to push yourself.

50-minute swim workout, lactic

500 warmup (~7:30 min)

Warmup set 2x (600 yds, 10 min)
4 x 50 on 1:00 25 kick/25 push
100 easy on 1:45
R1: free
R2: stroke other than free–I chose backstroke.

Main set (700 yds, min)–all of these, except the easy 100s, should be race pace.
8 x 25 on 1:00
100 easy
4 x 50 on 2:00
100 easy
100 all you have left

200 warm down

Total yards: 2000

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