• Replies 132 replies
  • Subscribers 2 subscribers
  • Views 24036 views
  • Users 0 members are here
Options
Related

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
Parents
  • Tuesday: long-course 400 swim 300 IM (25 kick, 50 swim or drill) 4x50 build 4x25 build 6x50 1:30 200 pace 1x50 1:20 200 pace 1x50 1:10 200 pace 1x50 :60 200 pace 1x50 :50 200 pace 50 easy 3x300 4:30 (50 Free, 100 Back, 100 Free, 50 Fly drill) 300 Kick with fins (20 seconds hard, 10 seconds easy) 300 Pull with paddles 4x25 Turns (fast into wall, fast out) 2 starts & breakouts 100 easy Total: 3250m ~75 min
Reply
  • Tuesday: long-course 400 swim 300 IM (25 kick, 50 swim or drill) 4x50 build 4x25 build 6x50 1:30 200 pace 1x50 1:20 200 pace 1x50 1:10 200 pace 1x50 :60 200 pace 1x50 :50 200 pace 50 easy 3x300 4:30 (50 Free, 100 Back, 100 Free, 50 Fly drill) 300 Kick with fins (20 seconds hard, 10 seconds easy) 300 Pull with paddles 4x25 Turns (fast into wall, fast out) 2 starts & breakouts 100 easy Total: 3250m ~75 min
Children
No Data