Workouts - freestyle + some IM

Warm-up 400 Swim 100 Kick 200 IM Drill 6x50 Choice Build :45 4x250 3:15 odd: swim even: pull 3x (All with fins; odd rounds: free, even round: choice) ...2x100 Kick on back 1:30 ...2x50 Fast kick with board 1:00 ...100 Fast swim (Round 1: 4x25 on :25, Round 2: 2x50 on :50, Round 3: 100) 100 Warm-down Total: 3300 yards 60 minutes

Warm-up 300 Swim 300 IM Kick/Drill/Swim by 25 6x50 Drill/Distance-per-stroke :50 100 Kick 3x ...100 IM 1:30 ...75 1:05 (Round 1: 25 Fly, 25 Ba, 25 Br; Round 2: 25 Fly, 25 Br, 25 Fr; Round 3: 25 Fly, 25 Fr, 25 Ba) ...50 :50 (Round 1: 25 Fly, 25 Ba; Round 2: 25 Fly, 25 Br; Round 3: 25 Fly, 25 Fr) ...25 Fly :25 Following is choice stroke and choice between swim or pull 4x100 1:25, Desc 1-4 50 Easy 1:00 4x100 1:20 Desc 1-4 50 Easy 1:00 4x100 1:15 Desc 1-4 50 Kick for time 100 warm-down Total: 3200 yards 60 minutes

Warm-up 2x ...200 Free 2:40 ...100 Kick 2:00 ...4x50 Drill/Swim :50 5x200 Free (100 Kick, 100 Swim) 3:20 400 IM 6:00 100 warm-down Total: 2500 yards 45 Minutes

Warm-up 400 Swim 300 IM Kick/Drill/Swim by 25 200 Pull 100 Kick 5x200 Pull 3:00 Maintain low stroke count 3x100 Free 1:20 3x100 Back 1:30 3x100 Free 1:20 2x100 Back 1:30 3x100 Free 1:20 1x100 Back 1:30 100 warm-down Total: 3600 yards 60 minutes

Warm-up 300 Swim 6x50 Choice Kick 1:00 6x50 Worst stroke :50 3x100 IM Build 1:40 8x25 :30, Free (Each at 1/4 of 100 race-pace) 2x25 :45 easy 8x25 :35, IM, race-pace 2x25 :45 easy 8x25 :30, Free, race-pace 4x50 1:00, fast free 4x50 1:00, fast IM order 5x100 1:20 Pull, with paddles 50 Swim 100 Scull 50 Swim Total: 3100 yards 60 minutes

Warm-up 1000 SKIPS (200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim) 2x ...3x100 Free 1:15 ...200 IM 3:00 4x ...50 Kick 1:00 ...50 Kick :55 ...50 Kick :50 ...50 Fly 1:15 with 8 underwater kicks off each wall 8x50 Free :45, DPS/Low stroke count 50 Swim Total: 3250 yards 60 minutes

Someone else wrote this workout for today... Warm-up 500 Swim 200 25 Drill/25 Swim 10x25 Fast kick :35 2x ...4x100 Pull 1:25 ...4x25 Fast :25 50 Swim 10x50 Fast 1:15 500 Moderate 200 Swim Total 3200 Yards ~60 Minutes

Warm-up 4x150 2:05 (100 Free, 50 Choice) 8x50 :45 (Breathing every 3, 5, 7, 9 by 50) 8x50 Kick 1:00 (IM Order) 6x (Odd rounds #1 Fl, #3 Bk, #5 Br; Even rounds, Free) ...50 Fast 1:00 ...2x25 Fast :30 3x500 6:10 (#1 Swim, #2 Pull, #3 Pull with paddles) 100 Swim Total 3600 Yards 60 minutes

Warm-up 4x150 2:05 (50 Free, 50 Stroke IMO, 50 Free) 8x75 1:20 Kick, Drill, Swim by 25 3x ...100 1:30 (50 Fly, 50 Back) ...200 2:55 FrIM (IM but replace Fly with Free) 4x100 1:10 50 Back 1:30 3x100 1:10 50 Back 1:30 2x100 1:05 50 Back 1:30 1x100 Fast 100 Swim Total: 3350 Yards 60 minutes

Warm-up 4x ...100 Free 1:20 ...100 IM Drill 1:40 ...50 Kick 1:00 8x25 Fly Kick w/ Fins :30 Odds: Streamline Evens: Back 5x200 (100 Kick, 100 Swim) 3:20 4x ...100 Kick EZ 2:10 ...100 Kick Fast 2:00 100 Warm-down Total: 3100 yards 60 Minutes