• Replies 132 replies
  • Subscribers 2 subscribers
  • Views 24088 views
  • Users 0 members are here
Options
Related

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
Parents
  • Thursday: long course 4x100 1:30 3x100 IM 1:45 2x100 Kick/drill :20 SR 4x25 Odd: swim, even: fast 4x ...3x100 (#1: 1:40, #2: 1:40, #3: 1:50) Round 1: 50 Fly/50 Free; 50 Bk/50 Free; 50 Br/50 Fr Round 2: 100 Fly; 50 Bk/50 Free; 50 Br/50 Fr Round 3: 100 Fly; 100 Bk; 50 Br/50 Fr Round 4: 100 Fly; 100 Bk; 100 Br (If you can't do the whole 100 Fly (I couldn't), do as much as you can) 3x300 Pull 4:30 (100 Free, 100 Back, 100 Free) with Finis ultra drag suit 300 Kick 2x50 Fast 1:15 with Finish ultra drag suit 100 warm-down Total: 3600m 70 minutes
Reply
  • Thursday: long course 4x100 1:30 3x100 IM 1:45 2x100 Kick/drill :20 SR 4x25 Odd: swim, even: fast 4x ...3x100 (#1: 1:40, #2: 1:40, #3: 1:50) Round 1: 50 Fly/50 Free; 50 Bk/50 Free; 50 Br/50 Fr Round 2: 100 Fly; 50 Bk/50 Free; 50 Br/50 Fr Round 3: 100 Fly; 100 Bk; 50 Br/50 Fr Round 4: 100 Fly; 100 Bk; 100 Br (If you can't do the whole 100 Fly (I couldn't), do as much as you can) 3x300 Pull 4:30 (100 Free, 100 Back, 100 Free) with Finis ultra drag suit 300 Kick 2x50 Fast 1:15 with Finish ultra drag suit 100 warm-down Total: 3600m 70 minutes
Children
No Data