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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 8 years ago
    Warm-up 1000 SKIPS (200 each of swim, kick, IM, pull, swim) 20x25 Free, race-pace :30 500 (50 Free, 50 Back) 10x50 Free, 200 race-pace :50 500 (50 Back, 50 Free) 10x50 Drill :50 20x25 IM race-pace (Fly, Ba, Fr on :30; Br on :35) 500 Back kick 14x50 Kick :40 (4 fast, 1 easy, 3 fast, 1 easy, 2 fast, 1 easy, 1 fast, 1 easy) 3x ...1:00 vertical kick (at least hands up) ...:30 rest 150 Warm-down Total: 5350 yards ~105 minutes
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  • over 8 years ago
    Warm-up 1000 SKIPS (200 each of swim, kick, IM, pull, swim) 20x25 Free, race-pace :30 500 (50 Free, 50 Back) 10x50 Free, 200 race-pace :50 500 (50 Back, 50 Free) 10x50 Drill :50 20x25 IM race-pace (Fly, Ba, Fr on :30; Br on :35) 500 Back kick 14x50 Kick :40 (4 fast, 1 easy, 3 fast, 1 easy, 2 fast, 1 easy, 1 fast, 1 easy) 3x ...1:00 vertical kick (at least hands up) ...:30 rest 150 Warm-down Total: 5350 yards ~105 minutes
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