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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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  • 400 Swim 300 Fl/Ba/Br by 25s 4x50 Drill/Swim :55 100 Kick 4x100 1:30 (odds: 3/5, evens: 3/7 by 25s) 16x25 :30 (100 race pace) 4x25 Fast Kick :40 4x25 :25 (100 race pace) 450 Kick (continuous: 25 easy, 25 fast; 50 easy, 50 fast; 75 easy, 75 fast; 50 easy, 50 fast; 25 easy, 25 fast) 200 Swim with Finis ultimate drag suit 2:30 100 warm-down Total: 2750 yards 50 minutes
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  • 400 Swim 300 Fl/Ba/Br by 25s 4x50 Drill/Swim :55 100 Kick 4x100 1:30 (odds: 3/5, evens: 3/7 by 25s) 16x25 :30 (100 race pace) 4x25 Fast Kick :40 4x25 :25 (100 race pace) 450 Kick (continuous: 25 easy, 25 fast; 50 easy, 50 fast; 75 easy, 75 fast; 50 easy, 50 fast; 25 easy, 25 fast) 200 Swim with Finis ultimate drag suit 2:30 100 warm-down Total: 2750 yards 50 minutes
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