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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 400 Swim 300 IM Kick/Drill/Swim by 25 4x50 Build :55 100 Kick 6x25 :30 (6 underwater kick, fast breakout, then easy) 16x25 :30 Race-pace (try holding 1/4 of 100 goal time) 4x50 :50 (Odds: BC 3/5, Evens: BC 3/7) 16x25 :30 IMO Race-pace 4x50 Fly :55 (Odds: Breathe every 2 strokes, Evens: Breathe every 3 strokes) 3x100 Free 1:30 50 Kick for time 100 Warm-down Total: 2800 Yards 60 minutes
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  • over 9 years ago
    Warm-up 400 Swim 300 IM Kick/Drill/Swim by 25 4x50 Build :55 100 Kick 6x25 :30 (6 underwater kick, fast breakout, then easy) 16x25 :30 Race-pace (try holding 1/4 of 100 goal time) 4x50 :50 (Odds: BC 3/5, Evens: BC 3/7) 16x25 :30 IMO Race-pace 4x50 Fly :55 (Odds: Breathe every 2 strokes, Evens: Breathe every 3 strokes) 3x100 Free 1:30 50 Kick for time 100 Warm-down Total: 2800 Yards 60 minutes
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