This is one of my favorite main sets. There’s a bit of variety, it pushes me, and I can sink into the meditative swim. I did battle a full goggle for the first 500 because I’m too stubborn to stop until I was done with the warmup. Perhaps that’s why I swam it a hair faster than usual. The 200s got a couple seconds slower each round while the 300s were faster, which was the intent. The 50 fly was strategically placed to discourage any last minute stragglers to join me in my lane, but also because it’s fly “week” . . . Sort of. So, the two 50 flys were just an homage to the fact it’s fly week. I was surprised at how strong they were. Generally, I fade around 37.5 yards. I was fading, but not as much as I usually do. My brain did register it, but I tried not to be too excited about it. Truly, I have one speed for fly. Well, two, if I’m honest. It’s either moderate or dying. That I wasn’t dying at the end of the 50 was a bit of a shock. It doesn’t mean I’ll be doing a 100 fly anytime soon, though. LOL
50-minute swim workout, mid distance
500 warmup (~7:20 min)
Warmup set 2x (600 yds, 10 min)
100 on 1:40
150 on 2:30 — 50 fly/100 swim
50 on :50
Main set 3x (1800 yds, 27:45 min)
200 on 3:00/3:05/3:10
300 on 4:45/4:35/4:25
100 on 1:35
150 warm down
Total yards: 3050
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