Saturday, June 3, 2017

Swimming: 3700 yards, traditional format

With school slowly winding down and summer on its way, today was the first morning in more than a month when I didn't have to be somewhere immediately after my Saturday morning workout.  For once, I didn't have to rush or organize my workout as some kind of bulk yardage super-set.  I actually built today's workout more-or-less like a traditional swimming workout that anybody might do at an age group practice.

 6 x 100 @ 1:30 easy
200 kick
10 x 50 @ :45, breathing every third

Main Set
6 x 200 @ 2:55, aerobic pace (80% effort)

6 x 50 kick @ 1:00, fly/fly/breast
6 x 100 pull @ 1:30

50 easy

Speed Work
2 x 50 fly @ :90 (full sprint)

150 warm down

Total: 3700 yards

I didn't feel like I necessarily had my best stuff today, but I held 2:35 for the main set 200s, and I put both of the 50 flys under :32.  That's not bad.

I still think I could put together a sub-1:00 100 butterfly from a dive, and one of these days I'm going to give that a try.  Probably need to do a bit more stroke work before I do, however.


  1. I did this workout today. Held 2:30 on the first three 200's and closer to 2:35 on the next three. Did the 50's at the end free. Went :28 and :30. But a good workout. I enjoyed it.

    1. Awesome. I'm glad it worked.

      :28 is cooking!

    2. :31 for fly ain't to shabby either.