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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 Focus: sprint 500 swim 4x50 :45 4x75 KDS ~10 SR 4x25 Build ~10 SR The main set is a derivation of the set found at swimswam.com/.../ We had to shorten it to something that we could fit into an hour workout. All of the 25s are at 100 race pace 6x25 :50 50 Easy 1:30 6x25 :45 50 Easy 1:30 6x25 :40 50 Easy 1:30 6x25 :35 100 easy 2:30 6x25 :30 100 easy 2:30 6x25 :25 200 easy 3:30 6x25 :20 100 swim Total: 60 min 2800 yards
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  • Friday: short course Focus: sprint 500 swim 4x50 :45 4x75 KDS ~10 SR 4x25 Build ~10 SR The main set is a derivation of the set found at swimswam.com/.../ We had to shorten it to something that we could fit into an hour workout. All of the 25s are at 100 race pace 6x25 :50 50 Easy 1:30 6x25 :45 50 Easy 1:30 6x25 :40 50 Easy 1:30 6x25 :35 100 easy 2:30 6x25 :30 100 easy 2:30 6x25 :25 200 easy 3:30 6x25 :20 100 swim Total: 60 min 2800 yards
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