Swim: Have some intervals for lunch

Limited time to swim? Try this workout, which I use to put in some quality yards quickly. I have used this workout about once or twice every ten days and, for what it's worth, it's helped me lower my swim time to the 22 min range in Olympic distance races this summer. I've included the times that I complete each interval in as examples.

Warm-Up
500 easy, consisting of 150 (then stretch), 200 (then stretch), and then 150
250 drills. 5x50 of drills which specifically address deficiencies in your stroke.
250 paddles. 150, emphasizing the catch, followed by 100, emphasizing the pull.

Main Set
10x50 on 5 seconds rest. I'll usually come in at 38-40sec and leave on the 45.
5x100 on 5-10 seconds rest. I'll usually come in 1:15-1:20 and leave on the 1:30
10x50 on 5 seconds rest. Try to negative split this section, with your two final 50s being faster than the previous ones.

Cool Down
250-300 easy.