It was sprint day today. My plan today had been to sprint some breaststroke, but, on the second 25, my abductor muscle felt like I was going to pull it, so I switched to backstroke. Always listen to your body.
Which means be sure to adjust the intervals and even the sets to fit you. And, of course, have fun.
50-minute swim workout, sprint
500 warmup (~7:30 min)
Warmup set 2x (600 yds, 8:40 min)
2 x 50 kick on 1:00
2 x 50 free on :50
100 on 1:40
Main set (1300 yds, 22-ish min)
Set 1 2x (800 yds, 13 min)
3 x 100 hard on 1:30–try to maintain a fast, hard speed
4 x 25 back on :30<–originally breaststroke
easy 50
Set 2 (400 yds, 6 min)
8 x 50 on :45
easy 50
Bonus set (200 yds, ? min)
100 all you’ve got
rest
4 x 25 sprint on :30
200 warm down
Total yards: 2800
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