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Workouts - freestyle + some IM

hurrgtsa
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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  • 2x ...200 Swim ...50 Kick 8x50 10 SR (Odds: Free Kick/Drill; Evens: Br Drill/Swim) 4x25 :30 UW kick with fins 8x 20 seconds sprint kick, 10 seconds easy kick (4 minutes continuous kick) 2x (all BR) ...2x100 1:50 ...2x75 1:25 ...2x50 :55 ...2x25 :25 1000 Pull with paddles 200 warm-down Total: 3400 yd 60 minutes
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  • 2x ...200 Swim ...50 Kick 8x50 10 SR (Odds: Free Kick/Drill; Evens: Br Drill/Swim) 4x25 :30 UW kick with fins 8x 20 seconds sprint kick, 10 seconds easy kick (4 minutes continuous kick) 2x (all BR) ...2x100 1:50 ...2x75 1:25 ...2x50 :55 ...2x25 :25 1000 Pull with paddles 200 warm-down Total: 3400 yd 60 minutes
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