Today was mid-distance day. Honestly, mid-distance is one of my favorite workouts. I like the challenge of pushing myself just a little bit past the 100 mark and see what I can maintain and if I can descend. Sometimes, my goal is to descend by one second/hundred/round. Sometimes, it’s just to maintain a speed, any speed faster the interval, because that’s what I’ve got. Sometimes, I surprise myself. Today, the beginning of the workout was a struggle. I wasn’t sure what I was going to be able to do. My original plans were for the main set to be slightly different. The 200 interval was going to ascend by :05/round, starting at 3:00, and the 300 was to descend :05/round, starting at 4:45, but I forgot in round 2 and left on the 3:00 for the 200, and since I came in quicker than expected on the 300 and decided to shorten the 300 interval and expand the 100 so that I could loaf it. Maybe I should’ve stuck with the 1:40 on the 100. Eh . . . Obviously, you can adjust for you.

50-minute swim workout, mid-distance emphasis

500 warmup (~7:30 min)

Warmup set (600 yards, 9:30 min)
6 x 100
2 on 1:40
2 on 1:35
2 on 1:30

Main set 3x (1800 yds, 27:30 min)
200 on 3:00
300 on 4:20
100 on 1:50
Descend 200s and 300s

4 x 25 hard on :30

100 warm down

Total yards: 3100

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