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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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  • monday: long-course Will be starting gradual 2-week taper with last day of taper on Thursday, July 21 600 free 200 IM 4x50 Build :60 3x ...200 2:45 ...100 1:20 ...100 Back 1:45 ...100 25 Kick, 50 Drill, 25 Swim 2:10 4x ...100 (75 easy, 25 fast) 1:40 ...50 (25 easy, 25 fast) :60 (3rd round: easy is 1 arm fly, fast is fly) 5x100 Fly with fins, all on :20 SR #1: 50 kick on back, 50 swim #2: 25 left arm, 25 right arm, 50 swim #3: 50 3-3-3 drill, 50 swim #4: 25 kick rotation, 25 drill, 25 kick, 25 swim #5: 50 kick rotation, 25 drill, 25 swim (kick rotation is underwater kick: 2 kicks, 2 kicks on left, 2 kicks on back, 2 kicks on right, repeat) 400 kick with fins 100 swim Total: 4100m 80 min
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  • monday: long-course Will be starting gradual 2-week taper with last day of taper on Thursday, July 21 600 free 200 IM 4x50 Build :60 3x ...200 2:45 ...100 1:20 ...100 Back 1:45 ...100 25 Kick, 50 Drill, 25 Swim 2:10 4x ...100 (75 easy, 25 fast) 1:40 ...50 (25 easy, 25 fast) :60 (3rd round: easy is 1 arm fly, fast is fly) 5x100 Fly with fins, all on :20 SR #1: 50 kick on back, 50 swim #2: 25 left arm, 25 right arm, 50 swim #3: 50 3-3-3 drill, 50 swim #4: 25 kick rotation, 25 drill, 25 kick, 25 swim #5: 50 kick rotation, 25 drill, 25 swim (kick rotation is underwater kick: 2 kicks, 2 kicks on left, 2 kicks on back, 2 kicks on right, repeat) 400 kick with fins 100 swim Total: 4100m 80 min
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