So . . . butterfly day. It’s always a bit rough. I had a nice compliment from someone in the locker room today. She said that it was obvious I swam a lot because my butterfly is very smooth. It may look good, but it’s sluggish. LOL It’s even more of a push when you need a nap. I need a nap. LOL There’s too much to do, of course. I barely made the 1:40 on the full 100 IM. All of the others I had about 10 seconds rest. (Yes, that’s how much slower my breaststroke is than everything else.)

I didn’t eat any Halloween candy last night. However, I did have some dark (80%) chocolate sweetened with maple syrup. That really gets you going. LOL Not this morning, though. I don’t eat chocolate in the morning. Perhaps I should. LOL

This is a reminder for those who have never been to my blog: these workouts are meant to work for you. Whatever your fitness level is, they can be adjusted to fit you. Can’t do butterfly? Substitute a stroke. The intervals are too slow or too fast? Adjust them to fit you. Only like one of the sets? Only use that set and combine it with something else. These workouts are meant to be used, to inspire, to make life easier all around for the solo swimmer who is limited to a certain amount of time. However, if you have more time, just expand it, or mix and match workouts. There are over 100 of them, after all.

By the way, we only had 52:30 minutes today as they let us in late.

55-minute swim workout, Monday torture, er, butterfly day

500 warmup (~7:25 min)

Warmup set — 2x (600 yds, 11:20 min)
8 x 25 on :30
Odds: fly drill
Evens: fly

100 on 1:40

Main set (1550 yds, 28 min)
Set 1 — 3x (1000 yds, 27 min)
3 x 100 on 1:40
Build to IM
1: 25 fly/75 free
2: 25 fly/25 back/50 free
3: IM

4 x 50 IM order on 1:00

50 easy between sets 2 and 3

300 warm down

Total yards: 2950