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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) 500 swim 500 kick/swim by 25 500 kick (no board) 12x50 :45 (odd: easy/fast by 25, even: fast/easy by 25) 100 easy 8x100 1:20 (if you miss the interval, "just keep swimming") 5x200 pull 15 SR with paddles 200 easy 6x150 (kick/drill/fast by 50) 10 SR 10x50 :45 kick with fins 500 easy swim 100 easy kick Total: 6200 m 120 minutes
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  • Monday: long course (not written by me) 500 swim 500 kick/swim by 25 500 kick (no board) 12x50 :45 (odd: easy/fast by 25, even: fast/easy by 25) 100 easy 8x100 1:20 (if you miss the interval, "just keep swimming") 5x200 pull 15 SR with paddles 200 easy 6x150 (kick/drill/fast by 50) 10 SR 10x50 :45 kick with fins 500 easy swim 100 easy kick Total: 6200 m 120 minutes
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