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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
    10x100, 5-10 seconds rest 1, 2, 3, 4: Fr, Ba, Br, Fl 5, 6, 7: Fr, Ba, Br 8, 9: Fr, Ba 10: Fr 400, 300, 200, 100: Swim on base interval of 1:20 ~60 sec rest 100, 200, 300, 400: Pull (no paddles) on base interval of 1:15 500 Kick (4x {75 easy, 50 fast}) 50 easy Broken 100: 25, 10 sec rest, 50, 5 sec rest, 25 100 swim Total: 3750 yards 60 min
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  • over 8 years ago
    10x100, 5-10 seconds rest 1, 2, 3, 4: Fr, Ba, Br, Fl 5, 6, 7: Fr, Ba, Br 8, 9: Fr, Ba 10: Fr 400, 300, 200, 100: Swim on base interval of 1:20 ~60 sec rest 100, 200, 300, 400: Pull (no paddles) on base interval of 1:15 500 Kick (4x {75 easy, 50 fast}) 50 easy Broken 100: 25, 10 sec rest, 50, 5 sec rest, 25 100 swim Total: 3750 yards 60 min
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