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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 SKIPS 6x50 25 fast, 25 easy (odds: fly, evens: free) 4x100 1:20 :40 sec 100 K 3:00 2x200 2:40 :40 sec 100 K 3:00 1x400 pull (w/ paddles & Finis drag suit) 100 easy 3x50 Fast K 1:30 100 Easy K 2:30 3x50 Fast K 1:30 200 Easy K 5:00 3x50 Fast K 1:30 100 easy Total: 3650 meters
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  • long-course 1000 SKIPS 6x50 25 fast, 25 easy (odds: fly, evens: free) 4x100 1:20 :40 sec 100 K 3:00 2x200 2:40 :40 sec 100 K 3:00 1x400 pull (w/ paddles & Finis drag suit) 100 easy 3x50 Fast K 1:30 100 Easy K 2:30 3x50 Fast K 1:30 200 Easy K 5:00 3x50 Fast K 1:30 100 easy Total: 3650 meters
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