Hi I'm new to the forums, but I was hoping to see what others do for freestyle workouts. I'm proficient in all strokes, but I only swim competitively in mid-distance freestyle. I'll include a sample of one of my workouts, which I did yesterday.
I hope that I can get some new ideas for workouts (and even offer some ideas to others), as my basic workouts generally include some of the same stuff and I'm always up for trying something new. Anything from 4000 yds. to 5500 yds. would be ok, or general set suggestions.
Workout: July 10-11 2007
Series Yards
Warmup 1000/4000
500 Swim
200 Kick
300 IM Drill
Warmup Set 2000/4000
250 Free
250 Back
200 Free Build
100 Back
200 Free Build
Kick Set 2600/4000
Kick 600
Main Set (2x) 3800/4000 (Usually allows 15 seconds rest for 50's, 20 seconds for 100's and 30-45 seconds for 200 @ 160-180 pulse rate)
4 50's Free @ :45
2 100's Free @ 1:30
1 200 Free @ 3:00
Cool Down 4000/4000
200 Swim
Former Member
Workout for 7.13.2007
WARMUP 1200/5700
300 Choice
3 Minute Stretch
300 Choice
300 Kick
300 Drill
WARMUP SET (2x) 3200/5700
300 Free
200 Back
20 Seconds Rest
5x100's Free @ 1:20
KICK SET 3500/5700
3x100's Kick Flutter @ 2:30
MAIN SET (2x) 5500/5700
2x100's Free @ 1:20
200 Free
3x100's Free @ 1:30
300 Free
Swim Down 5700/5700
200 Choice
I guess my using the title warmup set may seem misleading. I use the warmup set to test my abilities for that day. Normally I push it towards the end, but it still helps me get a feel for the water
Former Member
Monday 7.16
Warmup 1100/4350
500 Free
300 Kick
300 IM DrillWarmup Swim 1000/4350
5 100's Free @ 1:20
500 FreeKick Set 400/4350
200 With Fins W/o board
200 With Board W/o finsMain Set (3x) 1200/4350
50 Free @ :45
100 Free @ 1:20
50 Free @ 1:00
200 Free @ 3:30Hypoxic 450/4350
10 25's (underwater/no breath) @ :45~1:00
4 50's (1 breath down, few as possible back) @ 1:00Swim Down 200/4350
200 Choice Easy
Former Member
Workout for Tuesday 7.17.07
Warmup 1100/4400
300 Free, 200 Stroke
300 Kick Choice
300 IM DrillWarmup Set 1000/4400
5 200's:
First 3 are Free @ 3:00
Last 2 are Choice @ 3:30Kick Set 600/4400
200 specialty
200 without a board with fins
200 specialtyMain Set (2x) 1200/4400
100 Easy @ 1:30
100 Hard @ 1:15
200 Easy @ 3:00
200 Hard @ 4:00Hypoxic 300/4400
4 25's underwater @ 10 sec. rest
4 50's 3 total breaths @ 1:00Swim Down 200/4400
200 Choice
Former Member
Warmup
500 Swim
300 Kick
300 DrillWarmup Set
5 100's Free @ 1:30
3 100's Back @ 1:45
1 200 IMKick Set
300 Kick w/fins
300 Kick w/o finsMain Set (1.5x) (no 500 2nd time)
1 200 @ 2:45
1 100 @ 1:20
1 200 @ 3:30
1 500 @ 7:30Swim Down
200 Easy
Here's what I did today
Monday 7.24
Warmup
500 Swim
200 Kick
500 Pull w/pull buoy
300 IM Drill
1500
Set 1
10x100's
5 Free @ 1:20
2 Back @ 1:45
3 Free @ 1:20
2500
Kick
5x100's With board 10 sec rest
1st 3 with fins
last two without
3000
Build
2x200's build 30 sec rest
3400
Swim Down
200 easy
3600
Former Member
I like to do a set that we call the Cuckovic. You can double it for the Cuckovic Delux. It's a nice, meaty, freestyle set. Here it is:
(rest 10 seconds between same distance swims, rest 30 seconds when you switch distances)
1x600 free, warm up
2x300 free, moderate
4x150 free, build to fast
6x100 free, moderate to fast
12x50 free, fast
I find this to be a fun set, or a good starting point for coming up with a set/workout. Have fun!
