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
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!
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!
