Stroke technique day. I ran into a fellow swim buddy that I used to swim with before the craziness hit. She swam next to me, but we didn’t do the same set. However, it was nice to see a familiar face from before.

While the main set seems boring–okay, is a bit boring, the purpose is to build endurance while thinking about your stroke. I’m pretty good at pacing. All but 2 were 1:25 pace (one was 1:26; the other 1:24). I wasn’t winded at all, so, obviously, I have to push myself a bit more, which is what the second set was for. I’ve started doing 4 sprint 25s at the end to build up muscle and speed. Is it working? Maybe. LOL

There was a woman beside me doing some of the exercises I posted on Tuesday for my fun workout. I wondered if she’d found my blog. Maybe. Maybe not. Perhaps the water just retains the memory and passes it around. (grin)

As always, adjust these times/intervals/sets as needed and have fun!

50-minute workout, stroke technique

500 warmup (~7:30 min)

Warmup set 2x (600 yds, 13:40 min)
100 on 1:40
4 x 50
1st—stretch out stroke, focusing on activating hips and catch on :50
2nd—25–10 kick on side face in water, breathe as you take stroke, switch sides and repeat/25 swim on :55
3rd—3/4 catchup :50
4th—25 underwater catchup/25 swim on :55

Main set (1750 yds, 25 min)
Set 1 (1000 yds, 13:30 min)
10 x 100 with :05 rest between. This is about building endurance. You shouldn’t be winded when done. So, swim as slow as you need without loafing. My interval ended up being 1:30.

50 easy

Set 2 3x (750 yds, 11:30 min)
2 x 100 hard on 1:30
50 easy on :50

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

100 warm down

Total yards: 2900

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