Ah, distance day . . . how I love thee. This was all about cruising. I’ve been pushing myself harder than usual (not very successfully either), so my goal for this workout was just to swim, to make the intervals, to enjoy the water. If you want to make the main set pyramid more challenging, decrease the overall interval on the way down by :05. (e.g., 6:00–>5:55, 4:30–>4:25, etc.) I had neither the desire nor the speed. However, for me, 2000 yards in 30 minutes is pretty impressive. It felt good, too. That’s always a plus.

Remember to adjust the workout to suit your needs. You can also lift sets from different workouts and cobble them together for a workout of your making.

55-minute swim workout, distance day

500 warmup (7:25 min)

Warmup set (600 yds, 9:30 min)
3 x 200 on 3:10

Main set (2000 yds, 30 min)
All distances are based on 1:30 hundred pace

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

300 warm down

Total yards: 3500

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