While today was short on yardage, it was big on fun. I swam with two young women who’re around my speed (well, one is significantly faster, but needs to work her cardiovascular endurance. If she did that, she’d dust me more than she already does.) But it was fun swimming with them. I hope to see Lynn and Shaudi (sp?) again soon.

As ever, be sure to alter the intervals and distances to fit your needs.

50-minute swim workout, Tuesday “fun” day

550 warmup (~8 min)

Warmup set 2x (600 yds, 10:30 min)
150 on 2:20
100 on 1:40
75 on 1:15

Main set (1000 yds, 15:40 min)
4 x 100 back on 1:45
4 x 25 breath control on :30
4 x 100 sprint on 1:40
4 x 25 one arm drill on :30

Bonus set (200 yds, 4 min)
4 x 50 on 1:00 descend

150 warm down

Total yards: 2500

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