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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
    300 Swim 6x50 :50 25 Br/25 Fr 200 Swim 4x50 : 50 25 Drill/25 DPS 8x25 :30 From middle of pool, build into wall, fast turn & breakout 8x150 3:00 with fins & paddles Odds: 50 all-out; 100 easy (50 at or better than goal time for 50) Evens: 100 all-out; 50 easy (100 at or better than goal time for 100) 3x200 (100 kick, 100 swim) 3:30 easy/recovery/warm-down. (1 & 2 easy with fins, 3 just warm-down) Total: 3000 yards 60+ min NEXT WEEK: TAPERING!
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  • over 8 years ago
    300 Swim 6x50 :50 25 Br/25 Fr 200 Swim 4x50 : 50 25 Drill/25 DPS 8x25 :30 From middle of pool, build into wall, fast turn & breakout 8x150 3:00 with fins & paddles Odds: 50 all-out; 100 easy (50 at or better than goal time for 50) Evens: 100 all-out; 50 easy (100 at or better than goal time for 100) 3x200 (100 kick, 100 swim) 3:30 easy/recovery/warm-down. (1 & 2 easy with fins, 3 just warm-down) Total: 3000 yards 60+ min NEXT WEEK: TAPERING!
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