• Replies 132 replies
  • Subscribers 2 subscribers
  • Views 15499 views
  • Users 0 members are here
Options
Related

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 5x100 1:20 300 IM K/D/S 200 (25 worst stroke/25 free) 4x200 Rotate IM 3:00 (#1: Fl,Ba,Br,Fr; #2: Ba,Br,Fr,Fl; #3: Br,Fr,Fl,Ba; #4: Fr,Fl,Ba,Br) 4x200 Rotate Reverse IM 3:00 (#1: Fr,Br,Ba,Fl; #2: Br,Ba,Fl,Fr; #3: Ba,Fl,Fr,Br; #4: Fl,Fr,Br,Ba) 3x ...6x50 :45 (hold comfortable but quick pace) ...2x100 IM Kick 2:00 50 Warm-down Total: 4150 yards 60 minutes
Reply
  • over 8 years ago
    Warm-up 5x100 1:20 300 IM K/D/S 200 (25 worst stroke/25 free) 4x200 Rotate IM 3:00 (#1: Fl,Ba,Br,Fr; #2: Ba,Br,Fr,Fl; #3: Br,Fr,Fl,Ba; #4: Fr,Fl,Ba,Br) 4x200 Rotate Reverse IM 3:00 (#1: Fr,Br,Ba,Fl; #2: Br,Ba,Fl,Fr; #3: Ba,Fl,Fr,Br; #4: Fl,Fr,Br,Ba) 3x ...6x50 :45 (hold comfortable but quick pace) ...2x100 IM Kick 2:00 50 Warm-down Total: 4150 yards 60 minutes
Children
No Data