50-minute swim workout, technique emphasis, masters swimming

50-minute swim workout—technique emphasis

550 warmup (~8:15)

Warmup set 2x (500 yds, 9:40 min)
100 on 1:50
* 25 head up free/25 focus on over the barrel/25 scull kick/25 free
50 on 1:00
* 5 underwater dolphin kicks off wall
75 on 1:30
* 25 head up free/25 3/4 catch-up/25 free
25 easy free :30

Main set 4x (1600 yds, 25:20 min)
4 x 75
100 on 1:30
* R1: 1:15 on all 75s
* R2: 3 on 1:15/1 on 1:10
* R3: 2 on 1:15/1 on 1:10/1 on 1:05
* R4: 1:15/1:10/1:05/1:00
The 100 stays constant and should be a moderate to fast paced 100.

Bonus set
4 x 25 on :30 (100 yds, 2 min)
Alt. sprint/easy

200 warm down

Total yards: 2950

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