I was six minutes late getting in today (my fault), so my workout was cut short, but I still managed to get some true sprinting in at the end.
50-minute swim workout, sprint
400 warmup (~5:45 min)
Warmup set 3x (600 yds, 11 min)
100 on 1:40
4 x 25 on :30–2 breaths/lap
Main set (1200 yds, 20 min)
Set 1 (900 yds, 13:40 min)
4 x 75 on 1:10 (1-3 swim one lap back of each 75. 4th free.)
6 x 50 on :45
12 x 25 on :30
1-4 free descend
5-8 back descend
9-12 free descend
50 easy
Set 2 (250 yds, 5 min)
100 all out spring on 2:00
75 all out sprint on 1:30
50 all out on 1:00
25 all out on :30
150 warm down
Total yards: 2350
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