I have designated Thursdays as stroke technique day, but, since I focused on flip turns on Tuesday, I wanted to do something different today. As tomorrow will be sprint and yesterday was distance/mid-distance, I thought it might be fun to mix it up and swim a little of “everything” (except sprint). This 50-minute swim workout somehow put it right down to the wire. I had just enough time to finish that 200 warm down and pull myself out of the pool. I did the 150s on the 2:20. After having set that, I realized I could have done them on the 2:15. (shrug)

For the main set, pick a 100 base interval that you will use for all of the distances. You need to take into consideration that your last round will be 50s and you’ll need to be able to do them at 1/2 the time of your 100 base interval and it’s at the end of the workout. I made mine with 4 seconds to spare. According to my Apple Watch, I didn’t stop for that last 300 yards. LOL

50-minute swim workout, mixed distance

500 warmup (~7:30 min)

Warmup set 3x (600 yds, 10 min)
100 on 1:40
75 on 1:10
25 on :30

:30 rest

Main set (1800 yds, 27 min)
300 on 4:30
2 x 150 on 2:15
200 on 3:00
2 x 100 on 1:30
200 on 3:00
3 x 100 on 1:30
6 x 50 on :45

200 warm down

Total yards: 3100

#swimming #swimworkout #50minuteswimworkout #mastersswimming #mastersswimmer