50-minute swim workout, stroke technique emphasis

Since I’m swimming alone, I’ve decided I can do a few workouts where I focus on my stroke technique. (Always needed.) It also mixes things up and makes my workouts more interesting. I may start incorporating this type of workout once a week because I can. I actually really enjoyed this one. I hope you do, too.

You may have noticed that I’m a few days late with this post. Obviously, that wasn’t on purpose, but I’ll post another tomorrow.

50-minute stroke technique emphasis workout

500 warmup (~7:30)

Warmup set 2x (600 yds, 11:10 min)
8 x 25 on :30
Odds 6 kicks/stroke—kick on side face in water only breath on the stroke
Evens free
100 free on 1:35

Main set (1600 yds, 26:00 min)
Set 1 4x (1200 yds, 18:40 min)
200 on 3:10
* 1st 50 3/4 catch-up
* 2nd 50 free
* 3rd 50 closed fist/free
* 4th hard

100 on 1:30

Set 2 (400, 7:20 min)
4×50 on 1:00–least amount of strokes across the pool without increasing wall push off or kicking, do a flip turn, and then try to match or better least # of strokes of 1st 25 to 2nd 25. If you don’t, kick into the wall on the 2nd 25. (e.g., 1st 25 is 14 strokes, then 2nd 25 must be 14 strokes or less)

4×50 on :50<—best average

100 easy

Total yards: 2800

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