Swimming alone is hard at times. While I’m grateful for the use of the pool, I miss my swim tribe. I miss my coaches. However, like most swimmers, not swimming when you have access to a pool really isn’t an option. (Running is even less of an option if you are me. LOL) So, I swim alone and write workouts and try to vary them. Hopefully, if you’ve found my blog and these swim workouts, you’re finding them helpful and are either using them as is or cobbling a few together by mixing and matching sets. Please adjust the intervals to your speed.

50-minute swim workout, mid-distance workout, 2-10-21

500 warmup (~7:30)

Warmup set (600 yds, 9:45 min)
125 on 2:00
75 on 1:15
150 on 2:20
50 on :50
175 on 2:40
25 on :30

Main set (1800 yds, 27:20 min)
2 x 100 on 1:35/1:30
2 x 200 on 3:10/3:00
2 x 300 on 4:40/4:30
2 x 200 on 3:05/2:55
2 x 100 on 1:30/1:25

(For a harder version of the main set, do it as a straight pyramid (100/200/300/200/100), starting with the slower times, then repeat the pyramid with the faster times.)

250 warm down

Total yards: 3150

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