My local Y has 30 minute slots...obviously, one to a lane, and it is very hard to get a spot (you have to reserve 0-48 hours from your time slot, and they all get snapped up within 0-3 seconds). I am not exaggerating. I was managing to get in a few doubles, but then they banned those. I'm averaging about two swims a week, because you have to be lucky.
The upside is I have to be lean and mean. I don't swim non-stop and the most I can manage is about 1500. The 30 minutes is actually more like 28, since there is no gap between reservations.
So, what is a good workout for 30 minutes? I mostly swim for fitness, but I typically also do 3-4 meets a year and swim only 50s.
Make your main set a "broken mile" as 3 rounds of
3 x 50
2 x 100
1 x 150
I go these on 0:45, 1:25, 2:05 and, when in really good shape, aiming to hold 0:30 to 0:31 pace, so getting about 15 seconds rest on the 50s, almost 25 on the 100s and almost 35 on the 150s. Now, mind you, I'm not in really good shape now, but it's a great main set.
Depending upon how much time that will take you, do maybe a 500 warmup:
200 IM kick-drill
4 x 50: descend free
4 x 25: build each to fast, IM order
That might be aggressive, but if you need to cut somewhere, cut down the warmup and then build into the first round of the Broken Mile. (And, yes, I know 1500 is not a mile!)
Make your main set a "broken mile" as 3 rounds of
3 x 50
2 x 100
1 x 150
I go these on 0:45, 1:25, 2:05 and, when in really good shape, aiming to hold 0:30 to 0:31 pace, so getting about 15 seconds rest on the 50s, almost 25 on the 100s and almost 35 on the 150s. Now, mind you, I'm not in really good shape now, but it's a great main set.
Depending upon how much time that will take you, do maybe a 500 warmup:
200 IM kick-drill
4 x 50: descend free
4 x 25: build each to fast, IM order
That might be aggressive, but if you need to cut somewhere, cut down the warmup and then build into the first round of the Broken Mile. (And, yes, I know 1500 is not a mile!)
