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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 600 Swim 200 IM 4x50 (25 fast, 25 easy) :60 2x100 Free, race 3:00 (1:04-5) 200 Easy 4:00 100 Fly, fast 3:00 (1:22) 2x50 Fly, fast 1:30 (:37) 200 Easy 4:00 4x50 Free, race 1:30 (with Finis ultra drag suit, fins & paddles) (:28) 100 Easy 4x150 Kick with fins 2:20 200 Fly kick on back with fins 100 Fast kick with fins 1:30 2x50 Fast kick with fins 1:00 (beat time from 100 kick) 50 easy 25 fast 125 easy Total: 3200m 70 min
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  • Wednesday: long-course 600 Swim 200 IM 4x50 (25 fast, 25 easy) :60 2x100 Free, race 3:00 (1:04-5) 200 Easy 4:00 100 Fly, fast 3:00 (1:22) 2x50 Fly, fast 1:30 (:37) 200 Easy 4:00 4x50 Free, race 1:30 (with Finis ultra drag suit, fins & paddles) (:28) 100 Easy 4x150 Kick with fins 2:20 200 Fly kick on back with fins 100 Fast kick with fins 1:30 2x50 Fast kick with fins 1:00 (beat time from 100 kick) 50 easy 25 fast 125 easy Total: 3200m 70 min
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