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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 (not written by me) 2x400 (#1 kick/swim by 50; #2 back/free by 50) 3x300 (kick, drill, swim by 50) 4x200 2:45 5x100 (odd: 1:20, even: 1:25) 6x50 :60 (25 fast, 25 easy) 8x100 ~20 SR (Odd: 25 fast, 25 fly K on back, 25 fast, 25 free kick; even: #1: 25 fast, 75 easy; #2: 50 fast, 50 easy; ... ; #4: 100 fast) 600 Fast kick with fins 4x50 ~15 SR (25 drill, 25 swim) 100 for time from dive (1:04) 100 swim Total: 5100 meters ~1 hour, 45 min
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  • Monday: long-course (not written by me) 2x400 (#1 kick/swim by 50; #2 back/free by 50) 3x300 (kick, drill, swim by 50) 4x200 2:45 5x100 (odd: 1:20, even: 1:25) 6x50 :60 (25 fast, 25 easy) 8x100 ~20 SR (Odd: 25 fast, 25 fly K on back, 25 fast, 25 free kick; even: #1: 25 fast, 75 easy; #2: 50 fast, 50 easy; ... ; #4: 100 fast) 600 Fast kick with fins 4x50 ~15 SR (25 drill, 25 swim) 100 for time from dive (1:04) 100 swim Total: 5100 meters ~1 hour, 45 min
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