A different kind of stroke technique focus today. Mixing it throughout the workout does make it more challenging. I don’t know if it was more fatiguing physically or mentally. Either way, I was pushing to hit faster times at the end. Perhaps not the goal. (sigh) I seem to do better with thee distance workouts. We’ll see what happens tomorrow.

If you’re coming onto my blog for the first time looking for a 50-minute swim workout that isn’t geared for beginners or high-level collegiate/Olympic swimmers, please know that these intervals and sets are designed for me, my fitness level, and speed. If you’re faster than me, please adjust the intervals, increase the reps/set as needed. If you’re slower than me, do the opposite. Tailor the workout to fit you. Above all, have fun. Swimming is my happy place and keeps me sane. If it’s stressing you out, adjust. 🙂

50-minute swim workout, stroke technique

550 warmup (~8 min)

Warmup set (600 yds, 11:20 min)
4 x 50 on 1:00
1st—25 Superman drill (6 kicks arms as if flying like Superman. Breathe every stroke)/25 swim
2nd—25 Superman drill (Breathe every 2nd stroke)/25 swim
3rd—25 Superman drill (Breathe every 3rd stroke)/25 swim
4th hard
100 swim on 1:40

4 x 50 on 1:00
1st 3—25 3/4 catch-up drill/25 swim
4th hard
100 on 1:40

Main set (1600 yds, 25:20 min)
Set 1—2x (1200 yds, 19 min)
6 x 100
1/3/5 on 1:40
Odd 25s 3/4 catch-up drill/even 25s swim
2/4/6 swim on 1:30
descend (6 should be the fastest)
1/3/5 on 1:40
Odd 25s fist closed/even 25s swim
2/4/6 swim on 1:30
descend (6 should be the fastest)

Set 2 (400 yds, 6:20 min)
1/3 on 1:40
Odd 25s kick on side 10 kicks per 1 stroke. Breathe only when you take the stroke/even 25s swim
2/4 swim on 1:30
descend (4 should be the fastest)

100 easy

Total yards: 2850

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