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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: long course 500 swim 8x50 (#1 kick 1:10, #2 drill :60, #3 swim :50, #4 build :60) 4x25 (8-10 UW kick (on #2 and #4 just start UW kicks from middle of pool)) :30 2x ...3x100 Fast 2:15 ...50 easy 1:45 ...4x50 Fly Fast 1:30 ...50 easy 2:00 800 pull with paddles 200 easy Total: 3200m 70 minutes
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  • wednesday: long course 500 swim 8x50 (#1 kick 1:10, #2 drill :60, #3 swim :50, #4 build :60) 4x25 (8-10 UW kick (on #2 and #4 just start UW kicks from middle of pool)) :30 2x ...3x100 Fast 2:15 ...50 easy 1:45 ...4x50 Fly Fast 1:30 ...50 easy 2:00 800 pull with paddles 200 easy Total: 3200m 70 minutes
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