A number of the usual lap swimmer suspects are out of town today. However, they generally don’t swim my workouts. I just miss the camaraderie before the workouts. 🙂 Why am I not talking about the workout? It was fly. It was pain. What more do I need to say? LOL
55-minute swim workout, fly emphasis day
500 warmup (~7:20 min)
Warmup 3x (600 yds, 12 min)
8 x 25 IM order on :30
1–fly drill
2–fly
3–back drill
4–back
Etc.
Main set (1650 yds, 28 min)
Set 1 (600 yds, 10 min)
4 x 150 on 2:30
Rotate 2 — 25s of fly through first 3–150s
e.g., 25 fly/50 free/25 fly/50 free, 25 free/25 fly/50 free/25 fly/25 free, etc.
#4–free
50 easy
Set 2 (500 yds, 8 min)
4 x 125 on 2:00
25 fly/100 free
50 easy
Set 3 (400 yds, 7 min)
4 x 100 IM on 1:45
50 easy
2 x 50 sprint on :30
200 cool down
Total yards: 3000
