It's been about a year since my shoulder operation, and I'm starting to get back into shape. Most weeks, I swim 4 or 5 workouts, going about 5000 yards or meters. Today, I held about 1:13 on most of the main set of 100s. Not great, but a big improvement from early this year coming back from surgery.
10 x 125 warmup 75 free / 50 back on 1:50
12 x 25 kick w/ fins on :25 }
4 x 50 fly w/ fins on :45 } x 3
12 x 25 on :30
20 x 100 on 1:30 4 fast, 1 easy MAIN SET
100 swim down
5150 TOTAL
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