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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 400 swim 400 RIM (25 kick, 25 drill, 50 swim) 4x50 :55 Build each 3x ...4x50 Kick 1:10 (25 easy, 25 medium) ...3x100 Round 1: Free Kick; 100's on 1:30 with last 25 fast Round 2: Fly kick (2 on back, 2 with board); 100's as 50 one-arm fly & 50 fly swim 1:45 Round 3: 2 Br Kick, 2 Bk kick; 100 Back on 1:45, 100 Br on 2:00, 100 Back on 1:45 5x200 Pull 2:40 50 Easy 50 Fast (:31) 100 Easy Total: 3700m 70 min
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  • Tuesday: long-course 400 swim 400 RIM (25 kick, 25 drill, 50 swim) 4x50 :55 Build each 3x ...4x50 Kick 1:10 (25 easy, 25 medium) ...3x100 Round 1: Free Kick; 100's on 1:30 with last 25 fast Round 2: Fly kick (2 on back, 2 with board); 100's as 50 one-arm fly & 50 fly swim 1:45 Round 3: 2 Br Kick, 2 Bk kick; 100 Back on 1:45, 100 Br on 2:00, 100 Back on 1:45 5x200 Pull 2:40 50 Easy 50 Fast (:31) 100 Easy Total: 3700m 70 min
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