This was a tough workout today. Eh, well, not that tough. I mean, the sprinting is always hard, I don’t know if I’d call it fun. It’s just something you do to push yourself. Or maybe it’s something I do to push myself. LOL I can’t help it. I can’t just go to the pool and tootle around. There has to be a purpose. Maybe it’s the years spent competing. Or maybe I’m just Type A when it comes to swimming. Who knows? Regardless, this is what I do.

Set 2 of the main set is meant to be a stroke. If you aren’t a backstroker like me, pick your stroke. The goal is to swim it faster than your freestyle 100 interval time. My freestyle 100 interval time is 1:30. So, I aimed to beat the 1:30 time and succeeded. (Yay!) My times were: 1:25/1:26/1:25/1:24. I’ll take it . . . for now.

All right, now go forth and swim.

55-minute swim workout, backstroke sprint day

500 warmup (~7:20 min)

Warmup set 2x (600 yds, 11:20 min)
4 x 50 on 1:00
25 free/25 back
100 free on 1:40

Main set (1600 yds, 24:30 min)
Set 1 (900 yds, 12:30 min)
4 x 50 back descend 1:05/1:00/:55/:50
100 easy on 1:40
R2 & R3:
4 x 50 back descend 1:00/:55/:50/:45
100 easy on 1:45

easy 50

Set 2 (600 yds, 10:40 min)
4 x 150 on 2:40
100 back sprint, get your time (try to come in under 1:30), and go into an easy 50 free.

Easy 50

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

200 warm down

Total yards: 3000