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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) 4x100 KSDS by 25; 5-10 SR 8x50 (odd: stroke; even: free) 5-10 SR 4x100 (#1: 100 kick; #2: 75 kick, 25 swim; #3: 50 kick, 50 swim; #4: 25 kick, 75 swim) 8x50 (odd: 25 fast, 25 easy; even: 12.5 easy, 25 fast, 12.5 easy) 4x100 (50 stroke, 50 free) 1:30 8x200 with fins odds: #1: 2x(25 fast kick, 75 fly k on back); #3: 2x(50 fast kick, 50 fly k on back); #5: 2x(75 fast kick, 25 fly k on back); #7: 200 fast kick evens: #2: 2x(25 fast swim, 75 k), #4: 2x(50 fast swim, 50 k); #6: 2x(75 fast swim, 25 k); #8: 200 fast swim 3x ...3x100 30 seconds between rounds (Round 1: 1:20; Round 2: 1:20, 1:15, 1:20; Round 3: 1:15, 1:20, 1:15) 7 starts + 15m fast 50 for time (from start) (27.1) 400 swim Total: 5050m 1 hour, 45 minutes
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  • Monday: long course (not written by me) 4x100 KSDS by 25; 5-10 SR 8x50 (odd: stroke; even: free) 5-10 SR 4x100 (#1: 100 kick; #2: 75 kick, 25 swim; #3: 50 kick, 50 swim; #4: 25 kick, 75 swim) 8x50 (odd: 25 fast, 25 easy; even: 12.5 easy, 25 fast, 12.5 easy) 4x100 (50 stroke, 50 free) 1:30 8x200 with fins odds: #1: 2x(25 fast kick, 75 fly k on back); #3: 2x(50 fast kick, 50 fly k on back); #5: 2x(75 fast kick, 25 fly k on back); #7: 200 fast kick evens: #2: 2x(25 fast swim, 75 k), #4: 2x(50 fast swim, 50 k); #6: 2x(75 fast swim, 25 k); #8: 200 fast swim 3x ...3x100 30 seconds between rounds (Round 1: 1:20; Round 2: 1:20, 1:15, 1:20; Round 3: 1:15, 1:20, 1:15) 7 starts + 15m fast 50 for time (from start) (27.1) 400 swim Total: 5050m 1 hour, 45 minutes
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