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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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  • 500 swim 300 IM KDS 4x50 under/over :60 (with fins) 4x25 fast :30 4x ("str" is IMO stroke by round; it's all meant to be cruised at comfortable pace except for the fast 50s) ...4x100 #1: 25 str, 75 fr; #2: 50 str, 50 fr; #3: 75 str, 25 fr; #4 100 str #1st round (fly): 1:35; #2nd round (Bk): 1:30, #3rd round (Br): 1:45; #4th round (Fr): 1:30 ...100 K (stroke) 2:00 ...50 fast (stroke) :60 ...50 easy (choice) :60 100 warm-down Total: 3500 yards 60 minutes
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  • 500 swim 300 IM KDS 4x50 under/over :60 (with fins) 4x25 fast :30 4x ("str" is IMO stroke by round; it's all meant to be cruised at comfortable pace except for the fast 50s) ...4x100 #1: 25 str, 75 fr; #2: 50 str, 50 fr; #3: 75 str, 25 fr; #4 100 str #1st round (fly): 1:35; #2nd round (Bk): 1:30, #3rd round (Br): 1:45; #4th round (Fr): 1:30 ...100 K (stroke) 2:00 ...50 fast (stroke) :60 ...50 easy (choice) :60 100 warm-down Total: 3500 yards 60 minutes
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