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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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  • Back to short-course... 400 swim 100 fly K on back 400 IM drill/swim by 25 100 IM K Below set is continuous. All K is with fins. No paddles on the pull. All pull intervals are based on 1:25 interval and all K on 1:35 4x100 Free 1:30 400 Pull 5:40 400 Kick 6:20 3x100 Free 1:25 300 Pull 4:15 300 Kick 4:45 2x100 Free 1:20 200 Pull 2:50 200 Kick 3:10 1x100 Free 1:15 100 Pull 1:25 100 Kick 1:35 100 swim Total: 60 min 4100y
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  • Back to short-course... 400 swim 100 fly K on back 400 IM drill/swim by 25 100 IM K Below set is continuous. All K is with fins. No paddles on the pull. All pull intervals are based on 1:25 interval and all K on 1:35 4x100 Free 1:30 400 Pull 5:40 400 Kick 6:20 3x100 Free 1:25 300 Pull 4:15 300 Kick 4:45 2x100 Free 1:20 200 Pull 2:50 200 Kick 3:10 1x100 Free 1:15 100 Pull 1:25 100 Kick 1:35 100 swim Total: 60 min 4100y
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