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Workouts - freestyle + some IM

hurrgtsa
over 9 years ago
Assume no break between each round within a set unless specifically stated. Assume break between each set. The warmup sets are almost always 1000 yards. Warm-up 4x ...100 Free 1:20 ...100 Back 1:30 ...50 Kick Choice 1:00 8x75 (25 Fly, 25 Bk, 25 Br) 1:10 2x ...100 Free 1:15 ...200 Free 2:30 ...300 Free 3:45 4x (Reverse IM order by round) ... 4x25 :20 (Fr), :30 (Br), :25 (Bk, Fly). 5 u/w dolphin kicks on each 25 ... 100 Kick 2:00 100 Warm-down Total: 3700 yards 60 minutes
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  • over 9 years ago
    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
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  • over 9 years ago
    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
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