This workout looks easy. It’s not. It’s amazing how throwing in different drills, changing out the kicks, etc., can just wear a person out. It’s why I ended swimming the 50s on :50 at the end. It’s fun to do the funky stuff, but it’s mentally and physically taxing. Somewhere within my workouts is a description of the corkscrew drill. It’s fun, and it gets you a bit dizzy.
Do what you do.
55-minute swim workout, Tuesday fun
500 warmup (~7:25 min)
Warmup set 3x (600 yds, 12 min)
4 x 50 on 1:00
R1: 3 underwater dolphin kicks off each wall-swim to flags-no breath into each wall
R2: IM order
25 fly with breast kick/25 fly
The rest are 25 stroke with dolphin kick/25 stroke (back/breast/free)
R3: corkscrew drill
Main set (1700 yds, 28:35 min)
Set 1 (1200 yds, 20:15 min)
8 x 150 on 2:30
2: swim a 25 with one of the drills above-the rest are free
3-7: subtract a 25 free and add in another of the funky drills until the entire 150 is one big funky drill. You may not make the 2:30 interval. I didn’t, but I was only off by :05-:10 seconds on the last one.
8: hard free
Set 2 (500 yds, 8:20 min)
10 x 50 on :50
250 warm down
Total yards: 3050