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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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  • Saturday: short-course (not written by me) 400 Swim 300 Kick 6x50 :45 (Odd: fast/easy; even: easy/fast) 5x100 1:30 4x200 2:30 3x300 3:30 4x400 4:30 (didn't make these, continuous swim) 1x500 5:30 (didn't make this) 10x50 Pull :45 5x100 Pull 1:30 20x50 Kick with fins :45 12x25 Odd: underwater kick Even: Fly, minimal breathe 100 swim Total: 7400 yards 120 min
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  • Saturday: short-course (not written by me) 400 Swim 300 Kick 6x50 :45 (Odd: fast/easy; even: easy/fast) 5x100 1:30 4x200 2:30 3x300 3:30 4x400 4:30 (didn't make these, continuous swim) 1x500 5:30 (didn't make this) 10x50 Pull :45 5x100 Pull 1:30 20x50 Kick with fins :45 12x25 Odd: underwater kick Even: Fly, minimal breathe 100 swim Total: 7400 yards 120 min
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