No, I didn’t swim yesterday. However, I did today. It was lovely. The goal was to swim all of set 1 at 1:25 100 pace or better. I managed that for all but the 500, which was on 1:26. So, pretty good. I’m happy with it. My goal for the last 200 and 100 of the set was to swim those faster than the 1:25 100 pace, which I did.
It was a good workout.
55-minute swim workout, distance Wednesday
500 warmup (~7:18 min)
Warm up set (600 yds, 10 min)
100 on 1:40
200 on 3:20
300 on 5:00
Main set (2250 yds, 34 min)
Set 1 (1900 yds, 28:30 min)
400 on 6:00
500 on 7:30
400 on 6:00
300 on 4:30
200 on 3:00–aim for sub 1:25 100 base for the last 200 and 100
100 on 1:30
50 easy
Set 2 (100 on 2 min)
4 x 25 on :30 breath control—no more than 3 breaths/25
200 fast—this is not really a sprint, but rather hard.
100 easy cool down
Total yards: 3450
