• 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
  • Wednesday: long-course 300 swim 300 IM KDS 400 (100 free, 50 kick, 100 back, 50 kick, 100 free) 4x ...200 2:50 (first round was 2:45) ...100 1:25 2x15m race from start 4x ...50 scull/drill by 25 1:20 ...50 kick/swim by 25 1:20 4x ...50 kick (25 fast, 25 easy) 1:10 ...50 kick (25 easy, 25 fast) 1:10 100 easy Broken 100 Fly (15 SR at the 50) (1:10) :60 rest Fast 50 Fly (:34) 100 swim Total: 3500m ~70 min
Reply
  • Wednesday: long-course 300 swim 300 IM KDS 400 (100 free, 50 kick, 100 back, 50 kick, 100 free) 4x ...200 2:50 (first round was 2:45) ...100 1:25 2x15m race from start 4x ...50 scull/drill by 25 1:20 ...50 kick/swim by 25 1:20 4x ...50 kick (25 fast, 25 easy) 1:10 ...50 kick (25 easy, 25 fast) 1:10 100 easy Broken 100 Fly (15 SR at the 50) (1:10) :60 rest Fast 50 Fly (:34) 100 swim Total: 3500m ~70 min
Children
No Data