Today was sprint emphasis. I had no sprint. I tried, but, honestly, I felt like I had someone holding on to my feet as I crawled through the water. Hopefully, this 50-minute swim workout will bring you more joy than it did me. Well, it was still a good day to be in the pool because any day is better in than water than not.

50-minute swim workout, sprint emphasis

500 warmup (~7:30)

Warmup set 3x (600 yds, 10:45 min)
100 on 1:35
4 x 25 on :30 drill
R1: 3/4 catchup
R2: 3/4 catchup with breath control (add 2 strokes/25 until you’re at 7 strokes/breath)
R3: head up freestyle

Main set 2x or until you’ve run out of time (16?? yds, min)
R1: 4 x 50 on :55/:50/:45/:40
easy 25 on :40
4 x 75 on 1:15/1:10/1:05/1:00,
easy 25 on :40
4 x 100 on 1:35/1:30/1:25/1:20
easy 25 on :40
R2: 3x each distance and drop the slowest of each distance
R3: 2x each distance, dropping slowest of each distance
R4: fastest of each distance

150 warm down

Total yards: 2950

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