I meant to post this yesterday, but life happens sometimes. Hopefully, you’ll find some inspiration. This isn’t a true sprint set. It’s really more about endurance and pushing yourself hard. Some days, this set would be fairly easy. It wasn’t as easy as I would’ve liked yesterday. As I rode 25 miles today, I’m unsure where my times will be tomorrow with the team. However, I’ll be in the water swimming, which is always good. đŸ™‚

As always, adjust the intervals and the sets to suit your abilities. Or take it as is. Whatever you do, enjoy your swim.

50-minute swim workout, sprint emphasis

500 warmup (~7:30 min)

Warmup set 2x (600 yds, 10:40 min)
2 x 75 on 1:20
1 x 100 on 1:40
1 x 50 on :50

Main set 2x (1500 yds, 23:20 min)
1 x 100 on 1:30 – descend by round
4 x 75 on 1:10 – descend
4 x 50 on :55/:50/:45/:40
4 x 25 on :35/:30/:25/:20
50 easy on 1:00

4 x 25 sprint on :30 — stroke. I swam back.

250 warm down

Total yards: 2950

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