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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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  • Friday: short-course 4x ...200 swim ...50 kick (#1 round: free, #2: br, #3: free, #4: fly drill) 6x ...50 1:10 (25 BC; 25 UW K) ...25 :30 all out ...25 :30 easy 12x50 (#1 on :50, #2 on :45, #3 on :40, #4 on :35: three times through) 3x100 1:30 (#1 easy, #2: 75 easy, 25 fast, #3: 50 easy, 50 fast) 200 swim Total: 2700 yards 60 minutes
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  • Friday: short-course 4x ...200 swim ...50 kick (#1 round: free, #2: br, #3: free, #4: fly drill) 6x ...50 1:10 (25 BC; 25 UW K) ...25 :30 all out ...25 :30 easy 12x50 (#1 on :50, #2 on :45, #3 on :40, #4 on :35: three times through) 3x100 1:30 (#1 easy, #2: 75 easy, 25 fast, #3: 50 easy, 50 fast) 200 swim Total: 2700 yards 60 minutes
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