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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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  • Monday: long course long-course 400 swim 300 IM swim/drill/swim by 25 100 kick 4x50 Thirds :55 3x ...100 Stroke 1:45 ...50 Stroke + 50 Free 1:45 ...50 Free + 50 Stroke 1:45 ...100 Free 1:45 ...100 Stroke K 2:30 (eg, Rounds 1 & 2: Fly, Round 3: Fly drill) 8x50 2:00 (25 fast, :60 vertical kick, 25 fast) 100 warm-down Total: 60 min 3100m (+8 min vert kick)
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  • Monday: long course long-course 400 swim 300 IM swim/drill/swim by 25 100 kick 4x50 Thirds :55 3x ...100 Stroke 1:45 ...50 Stroke + 50 Free 1:45 ...50 Free + 50 Stroke 1:45 ...100 Free 1:45 ...100 Stroke K 2:30 (eg, Rounds 1 & 2: Fly, Round 3: Fly drill) 8x50 2:00 (25 fast, :60 vertical kick, 25 fast) 100 warm-down Total: 60 min 3100m (+8 min vert kick)
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