50-minute swim workout, Thursday toss up
500 warmup (~7:39 min)
Warmup set (1000 yds, 19:10 min)
200 pull on 3:20
50 fly on 1:00
150 pull on 2:30
50 fly on 1:00
50 back on 1:00
100 pull on 1:40
50 fly on 1:00
50 back on 1:00
50 breast on 1:00
50 pull on :50
50 fly on 1:00
50 back on 1:00
50 breast on 1:00
50 free on 1:00
Main set—4x (1200 yds, 20 min)
100 pull on 1:40
4 x 50 fast on :50
200 pull warm down
Total yards: 2900
