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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
Parents
  • over 9 years ago
    Warm-up 200 Swim 200 Kick 200 Swim 8x50 IMO, Drill/Swim :50 (Br on :55) 20x25 :30, 100 race pace. If you miss 2 in a row, sit out 2. 250 4:00 Swim, drill 10x50 :55, 200 race pace. If you miss 2 in a row, sit out 1 200 3:30 Swim, drill 4x25 :30, Race pace. 12.5 Fly kick, 12.5 Fly 100 Warm down Total: 2650 yards 60 minutes
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  • over 9 years ago
    Warm-up 200 Swim 200 Kick 200 Swim 8x50 IMO, Drill/Swim :50 (Br on :55) 20x25 :30, 100 race pace. If you miss 2 in a row, sit out 2. 250 4:00 Swim, drill 10x50 :55, 200 race pace. If you miss 2 in a row, sit out 1 200 3:30 Swim, drill 4x25 :30, Race pace. 12.5 Fly kick, 12.5 Fly 100 Warm down Total: 2650 yards 60 minutes
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