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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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  • 4x100 1:20 300 R-IM KDS 4x50 BC, 10 Br rest 4x25 12.5 easy/fast 5x250 3:20 #1: Pace #2: Build each 50 #3: Negative split #4: Build by 50 (Descend by 50s) #5: Fast 50 easy 2x ...3x100 Bk 1:30 ...2x50 Bk 1:00 (25 kick, 25 fast) 4x50 Fly 1:00 (#1: 6 fast strokes, #2: 8 fast strokes, #3: 10 fast strokes, #4: 12 fast strokes) 4x50 Free 1:00 (25 easy, 25 fast) 100 warm-down Total: 3600 yards 60 minutes
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  • 4x100 1:20 300 R-IM KDS 4x50 BC, 10 Br rest 4x25 12.5 easy/fast 5x250 3:20 #1: Pace #2: Build each 50 #3: Negative split #4: Build by 50 (Descend by 50s) #5: Fast 50 easy 2x ...3x100 Bk 1:30 ...2x50 Bk 1:00 (25 kick, 25 fast) 4x50 Fly 1:00 (#1: 6 fast strokes, #2: 8 fast strokes, #3: 10 fast strokes, #4: 12 fast strokes) 4x50 Free 1:00 (25 easy, 25 fast) 100 warm-down Total: 3600 yards 60 minutes
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