For my mid-distance swim workout today, I wanted to do a set of 500s to increase my distance endurance, but I didn’t want to just swim 3 or 4 straight. It took me a bit after the warmup to figure out what exactly I wanted to do, so I wasted a few minutes and ended up not being able to finish that last 500 (missed it by 50 yards–sigh). Generally, in a master’s workout, we don’t swim much more than 200-300 yards for the mid-distance workout. One of the benefits of swimming alone is being able to work some of these longer distances. It’s also humbling. I need more endurance. LOL If you have 50-minutes like me (and you’re let in nearly at that seconds before you should be getting in), you’ll need to really manage this workout. There isn’t much room for rest between the two sets. You could probably finish with an easy 50.

50-minute swim workout, mid-distance workout

500 warmup (~7:30 min)

Warmup set (600 yds, 10 min)
4 x 150 on 2:30

:30 rest

Main set (2000 yds, 31 min)
4 x 500
Odds broken on 8:00
75 push :05 rest
125 push :05 rest
100 hard :05 rest
125 moderate :05 rest
75 moderate
Evens straight 500 on 7:30<–work them

Total yards: 3100

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