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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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  • Thursday: long course 500 swim (200 free, 50 back) 200 RIM drill 100 kick 4x50 1:00 *** this part below not written by me All with fins... 500 easy kick 50 fly k on back 100 (25 sprint, 75 easy) 50 (12.5 spring, 37.5 easy) 50 easy 50 sprint (:28) 100 kick 100 sprint (:58) Fins off 200 easy 4x100 1:45 (#1: 25 fast; #2: 50 fast; #3: 75 fast; #4 100 fast (1:10)) *** this part above not written by me 250 easy kick with fins 300 easy pull with paddles 150 easy Total: 3300m 70 min
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  • Thursday: long course 500 swim (200 free, 50 back) 200 RIM drill 100 kick 4x50 1:00 *** this part below not written by me All with fins... 500 easy kick 50 fly k on back 100 (25 sprint, 75 easy) 50 (12.5 spring, 37.5 easy) 50 easy 50 sprint (:28) 100 kick 100 sprint (:58) Fins off 200 easy 4x100 1:45 (#1: 25 fast; #2: 50 fast; #3: 75 fast; #4 100 fast (1:10)) *** this part above not written by me 250 easy kick with fins 300 easy pull with paddles 150 easy Total: 3300m 70 min
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