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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 LAST PRACTICE BEFORE MEET 500 swim (100 fr, 50 bk) 4x100 (Free on 1:30 (1:08), Back/Fly drill on 1:50, Free on 1:30, Back/Fly drill on 1:50) 300 IM KDS 4x50 Easy kick 20 SR 2x50 30 SR (Build each 25) (:34) Broken 100 Free (50, 20 SR, 50) (:29+:31=:00) 250 easy Total: 1850m ~45 min
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  • Thursday: long-course LAST PRACTICE BEFORE MEET 500 swim (100 fr, 50 bk) 4x100 (Free on 1:30 (1:08), Back/Fly drill on 1:50, Free on 1:30, Back/Fly drill on 1:50) 300 IM KDS 4x50 Easy kick 20 SR 2x50 30 SR (Build each 25) (:34) Broken 100 Free (50, 20 SR, 50) (:29+:31=:00) 250 easy Total: 1850m ~45 min
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