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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 1000 SKIDS 6x150 Stroke/Free/Stroke Kick :15 sec rest (Fly, Back, Br by round; twice through) 4x100 1:20 :60 Extra rest 100 Kick 3:00 3x100 1:20 :60 Extra rest 100 Kick 3:00 2x100 1:20 :60 Extra rest 100 Kick 3:00 1x100 1:20 500 Bk kick 500 pull 300 Fr kick 100 swim Total: 4900m ~90 min
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  • Long course 1000 SKIDS 6x150 Stroke/Free/Stroke Kick :15 sec rest (Fly, Back, Br by round; twice through) 4x100 1:20 :60 Extra rest 100 Kick 3:00 3x100 1:20 :60 Extra rest 100 Kick 3:00 2x100 1:20 :60 Extra rest 100 Kick 3:00 1x100 1:20 500 Bk kick 500 pull 300 Fr kick 100 swim Total: 4900m ~90 min
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