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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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  • wednesday: short-course 8x100 (Odds: Free 1:20, Evens: Choice 1:40) 4x50 Build each 25 20x25 :30 (100 race pace) 200 Choice 4:00 12x25 :30 (4x(2 stroke, 1 free); 100 race pace) 50 easy 4x250 3:15 #1: pace #2: negative split (pull) #3: Bld by 50 (pull) #4: Fast (pull) 50 easy 100 Broken Fly (25, 15 SR, 50, 10 SR, 25) 100 swim Total: 3300 y 60 min
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  • wednesday: short-course 8x100 (Odds: Free 1:20, Evens: Choice 1:40) 4x50 Build each 25 20x25 :30 (100 race pace) 200 Choice 4:00 12x25 :30 (4x(2 stroke, 1 free); 100 race pace) 50 easy 4x250 3:15 #1: pace #2: negative split (pull) #3: Bld by 50 (pull) #4: Fast (pull) 50 easy 100 Broken Fly (25, 15 SR, 50, 10 SR, 25) 100 swim Total: 3300 y 60 min
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