This workout from last Thursday is focused on a main aerobic set, with varying intervals and fast pieces throughout. I’ll often add fins in parts of the sets because as a Masters swimmer, it helps me get a feel for how I should be “floating” over the surface of the water when I race. As I get older, this feeling gets harder and harder to come by and sustain throughout a workout. This workout is SCY, as always please modify the intervals to fit your speed. Starting interval for the 200’s should be about 2-25 seconds rest.

W/U (1200):

2 swim @ 1:20

2 swim w/ pads @ 1:25

2 pull w/ pads + b @ 1:30

2 IM dr @ 1:35

2 dr w/ fins @ 1:40

2 k w/ fins @ 1:45

Main (2700):

3×200 @ 2:50 pull w/ p+b

4×50 fast @ 1:00 fr

1×100 bk easy @ 2:00

3×200 @ 2:40 sw w/ pads

4×50 FAST stroke @ 1:30

1×100 bk @ 2:00

3×200 @ 2:30 sw w/ fins

4×50 FAST @ 1:30 w/ fins

1×100 bk easy

100 easy

Total: 4,000yrds