The warmup set is the fun part, although the main set was a bit different than usual and fun, although a different type of fun. If I could, I’d do some wacky relays with friends. Alas, I’m alone in my lane still and limited to a 50-minute workout. But I’m in the pool, swimming, swimming, swimming.
Be sure to adjust the intervals and distances if necessary, or if you want. You also just take some sets and do those and skip others. That’s the beauty of being a masters swimmer and/or swimming alone.
50-minute workout, fun workout
500 warmup (~7:30 min)
Warmup set (600 yds, 12:10 min)
4 x 50 on :50
These are breath control. Start at breathing every 2nd stroke for the first 25 and adding a stroke for breathing every 25. So, the 1st 50 would be 25 breathing every 2nd stroke/25 breathe every 3rd. 2nd 50–25 breathe every 4th stroke/25 breathe every 5th, etc.
100 on 1:40
4 x 50
1st—–25 sideways scuttle/run/25 switch sides and repeat on 1:30
2nd—–25 run forward/25 run backward on 1:30
3rd—-zigzag mogul jumps (legs together) halfway across the pool then swim the other half/same except go backwards then swim to wall on 1:30
4th—-25 dolphin dives/25 breathe control (least amount) on 1:00
100 on 1:40
:30 rest
Main set (1500 yds, 24:15 min)
Set 1 3x (600 yds, 9:15 min)
125 on 2:00/1:55/1:50
75 on 1:10
Set 2 4x (600 yds, 9:10 min)
100 on 1:40/1:35/1:30/1:25
50 on :45
:30 rest
Set 3 4x (300 yds, 5:10 min)
50 on :55/:50/:45/:40
25 on :30
:20 rest
Bonus set (100 yds, 2:40 min)
4 x 25 sprint on :40
100 warm down
Total yards: 2800
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