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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
    400 FRIM (Free instead of Fly) 300 IM Kick/drill/swim 4x50 (10 kicks each wall) :50 100 Kick The 25's are choice stroke; should be holding 100 race pace on all 25's The kicks are easy/recovery 16x25 :30 100 Kick 3:00 12x25 :30 100 Kick 3:00 8x25 :30 100 Kick 3:00 4x25 :25 300 Pull 4:00 (DPS, easy) 100 Kick for time 300 warm-down Total: 3000 yards 60+ minutes
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  • over 8 years ago
    400 FRIM (Free instead of Fly) 300 IM Kick/drill/swim 4x50 (10 kicks each wall) :50 100 Kick The 25's are choice stroke; should be holding 100 race pace on all 25's The kicks are easy/recovery 16x25 :30 100 Kick 3:00 12x25 :30 100 Kick 3:00 8x25 :30 100 Kick 3:00 4x25 :25 300 Pull 4:00 (DPS, easy) 100 Kick for time 300 warm-down Total: 3000 yards 60+ minutes
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