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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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  • Tuesday: long course 6x100 (odd: 1:30, even: 1:45) 200 kick 200 IM drill 10x50 :60 (200 pace) 1-4 free, 5-6 fly, 7-10 free 6x150 3:00 odd: 50 fast, 50 kick, 50 swim even: 100 fast, 50 kick 2x …2x50 K 1:10 (25 easy, 25 fast) …2x100 K 2:20 (50 easy, 50 fast) 4x50 (25 sprint, 25 easy) 1:15 100 swim Total: 3300m 75 min
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  • Tuesday: long course 6x100 (odd: 1:30, even: 1:45) 200 kick 200 IM drill 10x50 :60 (200 pace) 1-4 free, 5-6 fly, 7-10 free 6x150 3:00 odd: 50 fast, 50 kick, 50 swim even: 100 fast, 50 kick 2x …2x50 K 1:10 (25 easy, 25 fast) …2x100 K 2:20 (50 easy, 50 fast) 4x50 (25 sprint, 25 easy) 1:15 100 swim Total: 3300m 75 min
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