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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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  • Tuesday: short-course 400 swim 300 IM KDS 4x50 Drill/swim 100 kick 5x50 Easy kick :45 with fins (no board; some fly, some back, some free) 5x100 1:40 (easy 75, build 25) 300 Easy/DPS pull with paddles 5x50 1:40 #1: 37.5 easy, 12.5 fast #2: 25 easy, 25 fast #3: 12.5 easy, 37.5 fast #4: 25 easy, 25 fast #5: 37.5 easy, 12.5 fast Broken 100 Fly (25, 10 SR, 50, 25 SR) (:58-9) 200 swim Total: 60 min 3100 yards
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  • Tuesday: short-course 400 swim 300 IM KDS 4x50 Drill/swim 100 kick 5x50 Easy kick :45 with fins (no board; some fly, some back, some free) 5x100 1:40 (easy 75, build 25) 300 Easy/DPS pull with paddles 5x50 1:40 #1: 37.5 easy, 12.5 fast #2: 25 easy, 25 fast #3: 12.5 easy, 37.5 fast #4: 25 easy, 25 fast #5: 37.5 easy, 12.5 fast Broken 100 Fly (25, 10 SR, 50, 25 SR) (:58-9) 200 swim Total: 60 min 3100 yards
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