I thought I’d posted this, but I apparently hadn’t. I think this is pretty self-explanatory. And, no, I didn’t get faster by round, in case you were wondering. LOL
Adjust as needed.
55-minute swim workout, Thursday pull
500 warmup (~7:15 min)
Warmup set (550 yds, 8:45 min)
25 on :30
50 on :50
25 on :30
50 on :50
75 on 1:15
50 on :50
75 on 1:15
100 on 1:40
75 on 1:15
25 easy
Main set (2100 yds, 33 min)
Set 1 — 4x (1600 yds, 25 min)
200 on 3:00
100 on 1:30
50 on :45
50 easy on 1:00
Descend by round. Each 200/100/50 should ideally get fast each round. (Keyword here is ideally. LOL)
Set 2 — 2x (500 yds, 8 min)
100 on 1:30
75 on 1:10
50 on :45
Easy 25 on :35
Same instructions as set 1.
200 warm down
Total yards: 3350
