Today was a littler more challenging than the others. One person in my lane was slightly slower; the other person was a lot slower. When you have three swimmers with three disparate speeds, it makes things a bit hard on all three swimmers. The slowest swimmer had the hardest time, though. She was really feeling bad about getting in our way. I reassured her afterward that we were all just trying to swim and stay out of each other’s way while getting a workout. We only have four lap swimming lanes at the time I go. And, with the kids’ camp getting the deep end as well as 5 of the other lanes, we’re all just trying to stay sane through the summer. The key is flexibility. Which is why my main set is so…odd. LOL I would never swim a set of 5 x 75 and then 175, except it was a better option than everything else given the speeds of the other swimmers. I did end up passing them, but, for the most part, we managed.

If you are so lucky to have your own lane or to split, you could probably adjust these sets to something like 4 x 75 on 1:10 and 2 x 100 on 1:30. All of the main set intervals are set to 1:30, or as close as I could get them. If needed, you can change the distances and intervals. Or you can just steal the workout as is. Whatever you choose to do, enjoy your time in the pool.

50-minute swim workout, stroke technique day

500 warmup (~7:25 min)

Warmup set 3x (600 yds, 11 min)
2 x 50 drill on 1:00
100 on 1:40

Main set 3x (1650 yds, 25 min)
5 x 75 on 1:10–25 drill or stroke/50 free
175 on 2:30

200 warm down

Total yards: 2950

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