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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
  • 4x100 1:20 300 R-IM KDS 4x50 BC, 10 Br rest 4x25 12.5 easy/fast 5x250 3:20 #1: Pace #2: Build each 50 #3: Negative split #4: Build by 50 (Descend by 50s) #5: Fast 50 easy 2x ...3x100 Bk 1:30 ...2x50 Bk 1:00 (25 kick, 25 fast) 4x50 Fly 1:00 (#1: 6 fast strokes, #2: 8 fast strokes, #3: 10 fast strokes, #4: 12 fast strokes) 4x50 Free 1:00 (25 easy, 25 fast) 100 warm-down Total: 3600 yards 60 minutes
  • 400 Swim 300 R-IM KDS 200 Pull 100 Kick 6x100 1:15 Pace 2x (all with fins) ...8x25 :35 (Odds: Alternate UW kick & fly K on back; Evens: Fly br every 3) ...3x100 1:35 Scull/drill/swim/drill 4x ...25 fast :30 ...75 easy 1:30 100 warm-down Total: 3100 yards 60 minutes
  • Tuesday: long course 1000 SKIDS 800 swim, 30 SR 600 pull, 30 SR 400 swim, 30 SR 200 pull 8x50 Odds: 25 fastish stroke, 25 easy free (alternate FL and BK by rounds) :60 Evens: 50 fastish BR 1:15 100 warm-down Total: 3500m 60+ minutes
  • Long-course 400 swim 2x200 Kick-Swim-Drill-Swim by 50 4x50 :60 (fast/easy, easy/fast, fast, easy) 10x50 :55 (200 pace) 1:10 rest 200 pull recovery 4:00 (BC 3/5) 8x50 :55 (200 pace) 1:20 rest 100 pull recovery 3:00 (BC 3/5) 6x50 :55 (200 pace) 2x ...2x50 Kick 1:10 ...1x100 Kick 2:20 2x50 Fast Fly 1:30 100 warm down Total: 3100 m 60 minutes
  • Thursday: long course 4x100 1:30 3x100 IM 1:45 2x100 Kick/drill :20 SR 4x25 Odd: swim, even: fast 4x ...3x100 (#1: 1:40, #2: 1:40, #3: 1:50) Round 1: 50 Fly/50 Free; 50 Bk/50 Free; 50 Br/50 Fr Round 2: 100 Fly; 50 Bk/50 Free; 50 Br/50 Fr Round 3: 100 Fly; 100 Bk; 50 Br/50 Fr Round 4: 100 Fly; 100 Bk; 100 Br (If you can't do the whole 100 Fly (I couldn't), do as much as you can) 3x300 Pull 4:30 (100 Free, 100 Back, 100 Free) with Finis ultra drag suit 300 Kick 2x50 Fast 1:15 with Finish ultra drag suit 100 warm-down Total: 3600m 70 minutes
  • Friday: short-course 400 swim 300 IM KDS 4x50 Thirds :50 100 kick 4x100 2:00 (4th 25 fly) all-out 3x ...4x25 UW K :45 ...100 Stroke K ...200 swim/drill 100 swim Total: 2700y 60 min
  • Monday: long course long-course 400 swim 300 IM swim/drill/swim by 25 100 kick 4x50 Thirds :55 3x ...100 Stroke 1:45 ...50 Stroke + 50 Free 1:45 ...50 Free + 50 Stroke 1:45 ...100 Free 1:45 ...100 Stroke K 2:30 (eg, Rounds 1 & 2: Fly, Round 3: Fly drill) 8x50 2:00 (25 fast, :60 vertical kick, 25 fast) 100 warm-down Total: 60 min 3100m (+8 min vert kick)
  • long-course 1000 SKIPS 6x50 25 fast, 25 easy (odds: fly, evens: free) 4x100 1:20 :40 sec 100 K 3:00 2x200 2:40 :40 sec 100 K 3:00 1x400 pull (w/ paddles & Finis drag suit) 100 easy 3x50 Fast K 1:30 100 Easy K 2:30 3x50 Fast K 1:30 200 Easy K 5:00 3x50 Fast K 1:30 100 easy Total: 3650 meters
  • wednesday: short-course 8x100 (Odds: Free 1:20, Evens: Choice 1:40) 4x50 Build each 25 20x25 :30 (100 race pace) 200 Choice 4:00 12x25 :30 (4x(2 stroke, 1 free); 100 race pace) 50 easy 4x250 3:15 #1: pace #2: negative split (pull) #3: Bld by 50 (pull) #4: Fast (pull) 50 easy 100 Broken Fly (25, 15 SR, 50, 10 SR, 25) 100 swim Total: 3300 y 60 min