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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 3x ...50 Kick :60 ...50 Drill :55 ...50 BC 5 :50 ...50 Build :45 400 5:00 2x200 2:30 4x100 1:15 300 Kick (Continuous; 8 x { 25 Fast, 12.5 Easy }) 200 Easy 400 5:40 (100 Fly, 100 Fr, 100 Bk, 100 Fr) 2x200 2:50 (50 Fly, 50 Fr, 50 Bk, 50 Fr) 4x100 1:30 (25 Fly, 25 Fr, 25 Bk, 25 Fr) 100 warm-down Total: 4000 yards 60 minutes
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  • 400 Swim 3x ...50 Kick :60 ...50 Drill :55 ...50 BC 5 :50 ...50 Build :45 400 5:00 2x200 2:30 4x100 1:15 300 Kick (Continuous; 8 x { 25 Fast, 12.5 Easy }) 200 Easy 400 5:40 (100 Fly, 100 Fr, 100 Bk, 100 Fr) 2x200 2:50 (50 Fly, 50 Fr, 50 Bk, 50 Fr) 4x100 1:30 (25 Fly, 25 Fr, 25 Bk, 25 Fr) 100 warm-down Total: 4000 yards 60 minutes
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