I posted this a day late due to having editing deadlines. It was a good workout, and different. As you can see, I alternated backstroke technique and freestyle technique. The drills I used in the warmup set are the same ones I used in the main set, except I did the drills for an entire 50. It made making set 2 more challenging when I flipped from freestyle to backstroke, but what’s swimming if we don’t challenge ourselves a bit. Due to editing deadlines, I didn’t swim today. I’ll be back at it on Sunday, though. 🙂

As ever, adjust the intervals and even the sets to suit your speed and fitness level.

50-minute swim workout, stroke technique

500 warmup (~7:30 min)

Warmup set (600 yds, 11 min)
4 x 50 on 1:00
First 3–25 backstroke drill/25 backstroke swim
100 free on 1:40
4 x 50 on :55
First 3–25 free drill/25 swim
100 back on 1:40

Main set (1500 yds, 24 min)
Set 1 (1200 yds, 18:40 min)
4 x 150 on 2:20
First 3–50 free/50 back drill/50 free
4th—50 free/50 back sprint/50 free
4 x 150 on 2:20
First 3–50 back/50 free drill/50 back
4th—50 back/50 back free/50 back
Set 2 2x (300 yds, 5:20)
100 sprint on 1:40
50 easy on 1:00

Bonus set (100 yds, 2 min)
4 x 25 sprint back on :30

200 warm down

Total yards: 2900

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