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
Parents
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
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
