This was a hard workout. As I was saying on Wednesday, I think I’m a better distance swimmer than sprinter. I seem to relax into the zen of swimming with distance. With sprinting, I get all tense. Or, maybe, that was just today.

Anyway, the intent for the intervals of the main set is to have at least 10 seconds rest for the 50s and 15 seconds for the 100s. Keep that in mind when adjusting the intervals for you. This isn’t meant to be a cruise. It’s meant to challenge and push you. You’ll notice there’s a little extra rest between the last round of 50s and the final two 100s. I did that in hopes that I have just a bit more juice for these last two 100s. Nope. LOL However, I did maintain that pace. It hurt, but I managed it. All, but one, of the 100s were 1:19.

55-minute swim workout, Friday sprint day

500 warmup (~7:25 min)

Warmup set 2x (600 yds, 10 min)
100 on 1:40
4 x 50 on :50 descend

Main set (1800 yds, 30:30 min)
12 x 50 on :50 — best time you can hold
50 easy on 1:00
6 x 100 on 1:35 — best time you can hold
50 easy on 1:00
4 x 50 on :50 — if possible, faster than first round
50 easy on 1:30
2 x 100 on 1:35 — same as above
50 easy on 1:00

250 warm down

Total yards: 3150