Although today is supposed to be sprint day, I’d say it was more of a hard workout day. I did sprint 6 of the 100s in the main set. The last 100 was what I had left. It was enough to please, although I would’ve like to swim faster. LOL Isn’t that always the case, though? Well, it is for me. I’m always striving to improve and get faster. Some days are better than others. Today was pretty good.

Next week, my local pool closes for their yearly two-week maintenance. I will be swimming 3 days/week with my local master’s team. These will be 1 hour swims and I’ll do my best to remember the workouts (giving the coach credit, of course) and post those the days I’m in. I’m sure they’ll be different and perhaps more diverse and interesting than mine. Hopefully, I’ll be inspired. 🙂

Always remember that these intervals/distances are set for my abilities and endurance. If they don’t work for you, please adjust them to make them work for you.

50-minute swim workout, speed emphasis

500 swim (~7:20 min)

Warmup set 2x (600 yds, 13:20 min)
100 on 1:40
4 x 50 on :50
4 x 25 on :25

:30 rest

Main set 3x (1800 yds, 26:10 min)
3 x 100 on R1: 1:35/R2: 1:30/R3: 1:25
4 x 50 on R1: :45-push/R2: :50-push/R3: :50-easy
4 x 25 on R1&2 easy on :30/R3 hard on :30

100 warm down

Total yards: 3000

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