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Most of my workouts these days are made for 45 min time slots, because that's what I get right now at my Y pool, so if you have more time, I'd suggest extending the warmup and warm down! I've struggled in these covid times with short warmups - I'm too old not to warm up!

Here is today's workout, total 2900 scy - about 45 min. Enjoy!

W/U (300):

300 choice swim

Main (2500):

4x200 @ 2:40 swim

3x150 @ 2:10
1 - 50 fast/ 100 easy
2 - 50 easy/50 fast/50 easy
3 - 100 easy/50 fast

2x100 @ 1:30 n/s, desc 1-2

1x50 FAST

2 min rest

4x50 swim @ :45

3x100 @ 1:30
1 - 25 fast/75 easy
2 - 25 easy/50 fast/25 easy
3 - 75 easy/25 fast

2x150 @ 2:00 n/s desc 1-2

1x200 Fast

100 easy (or more if you have time!)

Total: 2900