One-Hour Workout: All 50s Swim Workout

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s all-50s workout is a favorite swim set of USAT Level II coach (and mother of six!) Kari Duane of Epic Tri in El Dorado Hills, Calif. This workout is good for a group of varying ability levels because everyone is sent off on the same intervals. “Swimmers who can easily make the first intervals can substitute non-free swims for the initial intervals,” Duane advises. “Once an interval is hard to maintain, you can add paddles and a buoy or fins to keep up or do 25s instead.”

Swim: 1 hour, around 2700 yards

Warm-up
4×100 as easy free, non-free or choice, kick no fins easy, free

Main set
If it becomes too difficult to make the 50s within the interval, drop to 25s.
3×50 on 1:00
3×50 on :57
3×50 on :54
3×50 on :51
3×50 on :48
3×50 on :45

4×100 breath control (10 sec rest) as breathe right only, left only, every 3rd breath, 1 breath per length

Resume 50
3×50 on :40
3×50 on :37
3×50 on :34
3×50 on :31
3×50 on :28
3×50 on :25

Cool-down
100 choice

2700 yards total

More one-hour workouts.