55-minute swim workout, IM Tuesday
500 warmup (~7:25 min)
Warmup set (600 yds, 12 min)
Set 1 (200 yds, 4 min)
8 x 25 on :30
Odds: drill
Evens: stroke
IM order by 50s
Set 2 (400 yds, 8 min)
16 x 25 on :30
Odds: drill
Evens: stroke
IM order by 100s
Main set 3x (1650 yds, 29 min)
50 stroke
75 on 1:15 — 25 stroke/50 free (IM order by round)
100 on 1:40 — 25 stroke/75 free (IM order by round)
2 x 50 stroke
75 on 1:15 — 25 stroke/50 free (IM order by round)
100 on 1:40 — 25 stroke/75 free (IM order by round)
50 easy on 1:05
R1: all stroke is fly. 50 is on :55
R2: all stroke is back. 50 is on :50
R3: all stroke is breast. 50 is on 1:00
Bonus set (100 yds, 2 min)
4 x 25 sprint on :30
IM order
200 warm down
Totals: 3050
