Usually, I’d work on stroke technique on Thursdays, but I decided to do something a little different. While I did focus on technique during the warmup set, I didn’t do anything specific other than focus on my breath, stroke, and flip turns. How easy could I make it feel while swimming faster than a 1:05? Some were easier than others. 🙂 This workout was inspired by another one of SCAQ’s coaches. She’s also the head swim coach for a local university’s women’s team. Her swim workouts are harder and better than mine, but it’s been nearly a year since I’ve done one of hers. So, it’s Bonnie-esque. There is, and should be, attrition, so set the intervals where you have about 10 seconds rest at a moderate pace for the first round and a very strong push for round 3. You may only get a few seconds rest by the fourth 75 in round 3.

Note: I generally take a 30-45 second break between sets. Sometimes, that’s just me figuring out what’s next. Sometimes, I just need that extra time to breathe. 🙂

50-minute swim workout

500 warmup (~7:30 min)

Warmup set (600 yds, 10 min)
8 x 75 on 1:15

Main set 4x (1600 yds, 25:40 min)
4 x 75
100 on 1:40
R1: 1:15
R2: 1:10
R3: 1:05
R4: 1:15<— aim for sub-1:00

Bonus set (100 yds, 2:00 min)
4 x 25 sprint on :30

200 warm down

Total yards: 3000

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