I mostly swim freestyle, actually ... I only swim freestyle. I'm thinking it would be good to throw in a few others, mainly *** and back (forget fly). How much time should I dedicate to these strokes outside of my regular freestyle sets?
Cheers,
Eric
Parents
Former Member
Here's an example of our workout:
Warm Up
5 x 100 Swim 1:40/1:45/1:50
4 x 100 Pull 1:35/1:40/1:45
3 x 100 Kick 1:55/2:00/2:05
2 x 100 Swim Build 1:30/1:35/1:40
1 x 100 IM 1:35/1:40/1:45
Main Set #1
3 x 300 1. Every 3rd Length is Kick :20 SR
2. 2 150’s Build by 50
3. Underwater Turns
6 x 75 Rotate IM 1:15/1:20/1:25
ie 1. Fly/Back/***
2. Back/***/Free
3. ***/Free/ Fly etc.
2 x 200 1. IM 2:40/2:45/2:50
2. Free
2 x 50 Choice EZ 1:00
Main Set #2
Choice
8 x 50 :55
6 x 50 :50
4 x 50 :45
2 x 50 :40
1 x 50 :30 SPRINT!!!
Warmdown
200 EZ
It's about 4,550 yards. That's about average for us, and we do that 4 times a week. Sometimes there is more freestyle, sometimes there is more stroke work.
Here's an example of our workout:
Warm Up
5 x 100 Swim 1:40/1:45/1:50
4 x 100 Pull 1:35/1:40/1:45
3 x 100 Kick 1:55/2:00/2:05
2 x 100 Swim Build 1:30/1:35/1:40
1 x 100 IM 1:35/1:40/1:45
Main Set #1
3 x 300 1. Every 3rd Length is Kick :20 SR
2. 2 150’s Build by 50
3. Underwater Turns
6 x 75 Rotate IM 1:15/1:20/1:25
ie 1. Fly/Back/***
2. Back/***/Free
3. ***/Free/ Fly etc.
2 x 200 1. IM 2:40/2:45/2:50
2. Free
2 x 50 Choice EZ 1:00
Main Set #2
Choice
8 x 50 :55
6 x 50 :50
4 x 50 :45
2 x 50 :40
1 x 50 :30 SPRINT!!!
Warmdown
200 EZ
It's about 4,550 yards. That's about average for us, and we do that 4 times a week. Sometimes there is more freestyle, sometimes there is more stroke work.
