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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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  • Wednesday: long course 400 swim 300 IM KDS 200 kick 4x25 build :45 4x100 (25 scull, 25 drill, 25 kick or scull, 25 swim) 2:15 4x50 25 drill, 25 build 1:15 150 easy 8x25 turns (12.5 from wall) 20 SR 50 easy 4x50 (25 sprint, 25 easy) 30 SR 100 easy 4x50 (12.5 sprint, 37.5 easy) 30 SR 100 easy Total: 2600m 60+ min
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  • Wednesday: long course 400 swim 300 IM KDS 200 kick 4x25 build :45 4x100 (25 scull, 25 drill, 25 kick or scull, 25 swim) 2:15 4x50 25 drill, 25 build 1:15 150 easy 8x25 turns (12.5 from wall) 20 SR 50 easy 4x50 (25 sprint, 25 easy) 30 SR 100 easy 4x50 (12.5 sprint, 37.5 easy) 30 SR 100 easy Total: 2600m 60+ min
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