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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 8x25 Over/under (Odds: 10 SR, Evens: 20 SR) 300 Drill/swim 4x50 :50 (#1 1st 1/3 fast; #2 2nd 1/3 fast; #3 3rd 1/3 fast; #4 fast) 16x25 IMO :30 (100 Race Pace; BR on :35) 50 easy 2x ...2x100 1:20 ...2x100 1:15 ...1x100 1:20 ...1x100 1:10 50 easy 16x25 IMO :30 (100 Race Pace; BR on :35) 100 warm-down Total: 3200 yards 60 minutes
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  • 300 Swim 8x25 Over/under (Odds: 10 SR, Evens: 20 SR) 300 Drill/swim 4x50 :50 (#1 1st 1/3 fast; #2 2nd 1/3 fast; #3 3rd 1/3 fast; #4 fast) 16x25 IMO :30 (100 Race Pace; BR on :35) 50 easy 2x ...2x100 1:20 ...2x100 1:15 ...1x100 1:20 ...1x100 1:10 50 easy 16x25 IMO :30 (100 Race Pace; BR on :35) 100 warm-down Total: 3200 yards 60 minutes
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