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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 8 years ago
    Warm-up 300 Swim 300 IM, Kick/Drill/Swim by 25 6x50 Drill, Choice :55 100 Kick 24x25 :30, 100 Race pace (if you miss your goal time twice in a row, sit out 2) 200 4:00, Easy 12x50 :55, 200 Race pace (if you miss your goal time twice in a row, sit out 1) 200 4:00 Easy 12x25 Kick :40; Three times through: 3 Fast, 1 Easy 100 Warm-down Total: 3000 yards 60 minutes
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  • over 8 years ago
    Warm-up 300 Swim 300 IM, Kick/Drill/Swim by 25 6x50 Drill, Choice :55 100 Kick 24x25 :30, 100 Race pace (if you miss your goal time twice in a row, sit out 2) 200 4:00, Easy 12x50 :55, 200 Race pace (if you miss your goal time twice in a row, sit out 1) 200 4:00 Easy 12x25 Kick :40; Three times through: 3 Fast, 1 Easy 100 Warm-down Total: 3000 yards 60 minutes
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