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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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  • Friday: long-course (last hard set of season; next week bringing down yardage & intensity) 300 Free 300 IM KDS 4x50 :60 (8 kicks each wall; Odds: BC 4, Evens: BC 5) 100 Kick 100 easyish with fins & paddles 8x150 3:00 with fins and paddles. Odds: 50 all-out trying to meet or beat 50 goal time, 100 easy (:25, :26, :26, :25) Evens: 100 all-out trying to meet or beat 100 goal time, 50 easy (:57, :59, :60, :59) (Last round did on 3:30) 400 Easy kick with fins (300 Back, 100 Fly) 300 DPS pull, no paddles Broken 100 Fly (50, 15 SR, 50) 200 swim Total: 3300m ~70 min
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  • Friday: long-course (last hard set of season; next week bringing down yardage & intensity) 300 Free 300 IM KDS 4x50 :60 (8 kicks each wall; Odds: BC 4, Evens: BC 5) 100 Kick 100 easyish with fins & paddles 8x150 3:00 with fins and paddles. Odds: 50 all-out trying to meet or beat 50 goal time, 100 easy (:25, :26, :26, :25) Evens: 100 all-out trying to meet or beat 100 goal time, 50 easy (:57, :59, :60, :59) (Last round did on 3:30) 400 Easy kick with fins (300 Back, 100 Fly) 300 DPS pull, no paddles Broken 100 Fly (50, 15 SR, 50) 200 swim Total: 3300m ~70 min
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