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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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  • 300 Swim 200 Rev IM Drill/Swim 100 Kick 4x75 10 SR (#1: Fl/Ba/Br, #2: Ba/Br/Fl, etc) 100 Kick 2x (2nd round with fins) ...200 Kick 4:00 (3:20 with fins) ...100 Drill/Easy 1:40 ...2x100 Kick 2:00 (1:40 with fins) ...100 Drill/Easy 1:40 ...4x50 Kick 1:00 (:50 with fins) ...100 Drill/Easy 1:40 12x50 1:00 (3 drill, 1 DPS) Total: 3400 y 60 min
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  • 300 Swim 200 Rev IM Drill/Swim 100 Kick 4x75 10 SR (#1: Fl/Ba/Br, #2: Ba/Br/Fl, etc) 100 Kick 2x (2nd round with fins) ...200 Kick 4:00 (3:20 with fins) ...100 Drill/Easy 1:40 ...2x100 Kick 2:00 (1:40 with fins) ...100 Drill/Easy 1:40 ...4x50 Kick 1:00 (:50 with fins) ...100 Drill/Easy 1:40 12x50 1:00 (3 drill, 1 DPS) Total: 3400 y 60 min
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