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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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  • Long course! (Not written by me) 400 (50 Drill, 50 Stroke, 50 Drill, 50 Free) 400 Pull :30 SR 400 Swim :30 SR 300 Pull :30 SR 300 Swim :30 SR 200 Pull :30 SR 200 Swim All on :45... 4x50 Make interval 1x50 Hard 3x50 Make interval 1x50 Hard 2x50 Make interval 1x50 Hard 2x100 Easy 1:45 200 Fast 200 warm-down Total: 3400m 60 minutes
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  • Long course! (Not written by me) 400 (50 Drill, 50 Stroke, 50 Drill, 50 Free) 400 Pull :30 SR 400 Swim :30 SR 300 Pull :30 SR 300 Swim :30 SR 200 Pull :30 SR 200 Swim All on :45... 4x50 Make interval 1x50 Hard 3x50 Make interval 1x50 Hard 2x50 Make interval 1x50 Hard 2x100 Easy 1:45 200 Fast 200 warm-down Total: 3400m 60 minutes
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