50 minute siwm workout sprint

As today is Friday, it’s sprint day. As the banner suggests, this is a 50-minute swim workout for a 25 yard pool. It’s geared more toward intermediate/advanced masters swimming/masters swimmers. This is only my second post, but there will be more. I haven’t created my sprint workout yet today, but I’m posting last week’s. Please be sure to adjust times to your speed or use it as inspiration to create your own.

48:19-minute #sprint day workout

500 warmup

Warmup set 3 x (750 yards)
2 x 100 on 1:35
2 x 25 on :30
odd 25s hard
even 25s kick

Main set (1200 yds)
5 x 100 on 1:35/1:35/1:30/1:30/1:25
4 x 50s on 1:00 2x
1st 50—25 hard/25 easy
2nd 50—25 easy/25 hard
3rd 50—sprint
4th 50—easy

6 x 50 on 1:00
odd 25s sprint stroke (not freestyle)<—try to maintain the same time or improve time by end
even 25s easy free

200 warm down

Total yards: 2650

#swimming #sprint #swimworkout #mastersswimworkout #swimsprintworkout #50minuteswimworkout