I’ve done this main set before (or something very similar), but I’ve adjusted the intervals to push myself a little harder. My mind was on tomorrow’s workout, which is stroke technique. However, I do like this set. It’s just enough distance to make it a push, but short enough to bring it home hard. The last 300, I wanted to swim the 300 under 4:15 (or average better than 1:25/hundred). I didn’t get my goal, but it was a good, hard swim. And those two sprints? Eh, not as sprinty as I would’ve liked.
50-minute swim workout, mid-distance
500 warmup (~7:20 min)
Warmup set 2x (600 yds, 10 min)
2 x 100 on 1:40
2 x 50 on :50
Main set 3x (1800 yds, 28:15 min)
100 on 1:35
300 on 4:30/4:25/4:20
200 on 3:05
Emphasis on the 300.
2 x 25 sprint on :30
150 warm down
Total yards: 3100
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