You may see that I’m unsure of how long it took me to swim the warmup. Why? Well, I had the lane to myself, swimming down the middle of the lane, plain for all to see, when some dude without checking to see if I knew he was there pushed off behind right behind me. How did I discover this? When I flipped, pushed off the wall, and hit him head on. Then, he said, “You saw me.” Clearly, I did not see him else I wouldn’t have ran into him. He argued with me for 10-20 seconds insisting I’d seen him before asking if we could split the lane. Since I wasn’t going to circle swim with someone who obviously was a dick, sure I’d rather split the lane. (All the lanes were full at this point.)

Hopefully, my explanations for the drills are sufficient enough to understand what you’re meant to do.

Remember that you can adjust the intervals, distances, and repetitions to work for you. You can even adjust the strokes. This is just a guide to help inspire you for your own workouts. You can also just lift them as they are.

Most importantly, have fun.

55-minute swim workout, Thursday freestyle stroke technique

500 warmup (? min)

Warmup set 2x (600 yds, 11:20 min)
4 x 50 on 1:00
R1: 25 underwater catch up/25 free
R2: 25 10 kicks on side with face in water one arm stretched over your head–breathe as you bring the other arm over and pull–flip to the other side and repeat until you reach the wall/25 free
100 on 1:40

Main set (1800 yds, 27:30 min)
Set 1 — 2x (900 yds, 13:45 min)
100 on 1:45
R1: catch up
R2: alt. 25 head up free/25 free
3 x 100 on 1:30
50 easy on 1:15

Set 2 — 2x (900 yds, 13:45 min)
2 x 50 on :50/:55
R1: 25 catch up/25 free
R2: 25 head up/25 free
6 x 50 on :45
50 easy on 1:15

200 warm down

Total yards: 3100