The sun is shining. Oh, happy day! Actually, it was a beautiful day for a swim, and this turned out to be a fun workout. My times always seem to improve when I work on my technique.
Remember to adjust times for your fitness level and speed. You can also alter the sets by increasing or decreasing the yardage. Change the workout to do what you want it to do, or swim as is.
50-minute swim workout, stroke technique
500 warmup (~7:30 min)
Warmup set 2x (600 yds, 11:20 min)
4 x 50
1—25 skull/25 free on 1:10
2—25 back sit skull/25 free on 1:15
3—25 underwater recovery drill/25 free on 1:05
4—25 head up free/25 free on 1:00
100 on 1:40—focus on stroke technique
Main set 3x (1650 yds, 27 min)
3 x 100 on 1:35/1:30/1:25
3 x 50 on :50
4 x 25 on :30
For the main set, the first of each distance should be stroke technique focus. Stretch them out as much as possible. Focus on your catch and the feel of the water. Then descend the rest.
50 warm down
Total yards: 2800
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