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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 400 swim 2x200 Kick-Swim-Drill-Swim by 50 4x50 :60 (fast/easy, easy/fast, fast, easy) 10x50 :55 (200 pace) 1:10 rest 200 pull recovery 4:00 (BC 3/5) 8x50 :55 (200 pace) 1:20 rest 100 pull recovery 3:00 (BC 3/5) 6x50 :55 (200 pace) 2x ...2x50 Kick 1:10 ...1x100 Kick 2:20 2x50 Fast Fly 1:30 100 warm down Total: 3100 m 60 minutes
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  • Long-course 400 swim 2x200 Kick-Swim-Drill-Swim by 50 4x50 :60 (fast/easy, easy/fast, fast, easy) 10x50 :55 (200 pace) 1:10 rest 200 pull recovery 4:00 (BC 3/5) 8x50 :55 (200 pace) 1:20 rest 100 pull recovery 3:00 (BC 3/5) 6x50 :55 (200 pace) 2x ...2x50 Kick 1:10 ...1x100 Kick 2:20 2x50 Fast Fly 1:30 100 warm down Total: 3100 m 60 minutes
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