I haven’t posted a swim workout since Sunday. I did swim on Tuesday, but I’ve been busy trying to organize some personal stuff. Today’s workout is courtesy of Olympian and swim coach extraordinaire Rada Owen. It was a different, challenging, and fun workout.
60-minute swim workout
8 min warmup (500-ish yds)
Set 1 4x (1000 yds, 15:40 min)
150 on 2:20
75 IM on 1:20
easy 25 on :30
Set 2 (1400 yds, min)
4 rounds but each is different with the same intervals for first 3 rounds.
Pyramid
25/50/75/100 on :25/:45/1:10/1:30
easy 25 on :30 between
Same pyramid and times by the “easy” 25s are now butterfly and you start with the easy butterfly
Reverse IM pyramid
100/75/50/25–>drop the last stroke on each round
25 easy on :30
Reverse pyramid
100/75/50/25 sprint –> rest a couple of seconds, get your time, and push off into the easy 25.
Rest :30 after the easy 25.
Cool down (easy 100 for me)
Total yards: 3000
#swimworkout #swimming #mastersswimming #mastersswimmer
