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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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  • Friday: short course 400 swim 300 R-IM KDS 200 Build each 50 100 Kick 20x25 :30 (100 race pace) 150 easy 3:00 20x25 :30 (race pace: 4 fly, 4 free, 4 back, 4 free, 4 br) 150 easy 3:00 50 easy kick 1x50 fast kick :60 2x50 easy swim :60 2x50 fast kick :60 2x50 easy swim :60 3x50 fast kick:60 2x50 easy swim :60 50 easy Total: 3000 yards 70 minutes
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  • Friday: short course 400 swim 300 R-IM KDS 200 Build each 50 100 Kick 20x25 :30 (100 race pace) 150 easy 3:00 20x25 :30 (race pace: 4 fly, 4 free, 4 back, 4 free, 4 br) 150 easy 3:00 50 easy kick 1x50 fast kick :60 2x50 easy swim :60 2x50 fast kick :60 2x50 easy swim :60 3x50 fast kick:60 2x50 easy swim :60 50 easy Total: 3000 yards 70 minutes
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