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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 ...100 Back ...50 Fly drill ...50 Br ...50 K 4x50 :60 One-arm down, swim back (#1 & 2: Fly, #3 & 4: Back) 6x50 :55 (#1 & 2: Fl, #3 & 4: Ba, #5 & 6: Br) Underwater between flags and walls on all walls; 2 pullouts for Br 200 Fly K 4:00 2x ...3x200 with fins (1st round: 2:50, 2nd round 3:00) (#1: 100 Fly, 50 Ba, 50 Br; #2: 50 Fl, 100 Ba, 50 Br; #3: 50 Fl, 50 Ba, 100 Br). (Fly kick on Br) 200 Ba K 4:00 3x100 1:40 (#1: 50 fly, 25 ba, 25 br; #2: 25 fl, 50 ba, 25 br; #3: 25 fl, 25 ba, 50 br) 200 Br K 4:00 100 warm-down Total: 3200 yards 60 minutes
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  • 2x ...100 Back ...50 Fly drill ...50 Br ...50 K 4x50 :60 One-arm down, swim back (#1 & 2: Fly, #3 & 4: Back) 6x50 :55 (#1 & 2: Fl, #3 & 4: Ba, #5 & 6: Br) Underwater between flags and walls on all walls; 2 pullouts for Br 200 Fly K 4:00 2x ...3x200 with fins (1st round: 2:50, 2nd round 3:00) (#1: 100 Fly, 50 Ba, 50 Br; #2: 50 Fl, 100 Ba, 50 Br; #3: 50 Fl, 50 Ba, 100 Br). (Fly kick on Br) 200 Ba K 4:00 3x100 1:40 (#1: 50 fly, 25 ba, 25 br; #2: 25 fl, 50 ba, 25 br; #3: 25 fl, 25 ba, 50 br) 200 Br K 4:00 100 warm-down Total: 3200 yards 60 minutes
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