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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 200 swim 200 IM Kick/swim 200 IM Drill/swim 4x50 Build :50 8x25 :30 (1 easy, 1 fast) 10x100 1:30 (hold best average) 3x (with fins; 1st 100 cruise, last 25 fast) ...125 free 1:40 ...75 free/50 fly 1:40 ...50 fly/75 free 1:40 25 swim 200 kick 100 swim Total: 3450 yards 60 minutes
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  • Wednesday: short course 200 swim 200 IM Kick/swim 200 IM Drill/swim 4x50 Build :50 8x25 :30 (1 easy, 1 fast) 10x100 1:30 (hold best average) 3x (with fins; 1st 100 cruise, last 25 fast) ...125 free 1:40 ...75 free/50 fly 1:40 ...50 fly/75 free 1:40 25 swim 200 kick 100 swim Total: 3450 yards 60 minutes
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