Workouts - freestyle + some IM

Friday: short-course 4x ...200 swim ...50 kick (#1 round: free, #2: br, #3: free, #4: fly drill) 6x ...50 1:10 (25 BC; 25 UW K) ...25 :30 all out ...25 :30 easy 12x50 (#1 on :50, #2 on :45, #3 on :40, #4 on :35: three times through) 3x100 1:30 (#1 easy, #2: 75 easy, 25 fast, #3: 50 easy, 50 fast) 200 swim Total: 2700 yards 60 minutes

Thursday: long-course 500 swim 400 IM KDSD by 25 300 drill/swim by 50 4x50 pace on :60 100 kick 4x ...2x50 Fast 1:15 ...1x50 Easy 1:15 (Odd round: free; even round: fly) 4x100 1:25 200 swim Total: 2700m 60 min

Monday: long-course (not written by me) 2x400 (#1 kick/swim by 50; #2 back/free by 50) 3x300 (kick, drill, swim by 50) 4x200 2:45 5x100 (odd: 1:20, even: 1:25) 6x50 :60 (25 fast, 25 easy) 8x100 ~20 SR (Odd: 25 fast, 25 fly K on back, 25 fast, 25 free kick; even: #1: 25 fast, 75 easy; #2: 50 fast, 50 easy; ... ; #4: 100 fast) 600 Fast kick with fins 4x50 ~15 SR (25 drill, 25 swim) 100 for time from dive (1:04) 100 swim Total: 5100 meters ~1 hour, 45 min

Tuesday: long-course 300 swim 300 (Fly drill/Ba/Br by 50) 200 Kick 200 IM drill/swim 1x200 IM 3:30 3x100 Pull 1:30 2x200 IM 3:30 3x100 Pull 1:30 3x200 IM 3:30 3x100 Pull 1:30 300 Kick 100 swim Total: 75 min 3500m

Wednesday: long-course 300 swim 6x100 (Even: Free 1:30; Odd: Back 1:45) 4x50 (25 fast, 25 easy) :60 4x50 Fast K 1:30 100 Kick 2:20 4x50 Fast K 1:30 200 Kick 4:40 4x50 Fast K 1:30 200 swim Total: 50 min 2200m

Thursday: long course 400 swim 300 IM KDS 4x50 :55 pace 100 kick 10x150 2:10 pull with paddles (odd: easy; even: hard) 100 easy 3x ...100 K fly, 15 SR ...2x50 20 SR (25 fast fly, 30 sec vertical kick, 25 fast free) 100 swim Total: 3300m 60 min

Friday: short course Focus: sprint 500 swim 4x50 :45 4x75 KDS ~10 SR 4x25 Build ~10 SR The main set is a derivation of the set found at swimswam.com/.../ We had to shorten it to something that we could fit into an hour workout. All of the 25s are at 100 race pace 6x25 :50 50 Easy 1:30 6x25 :45 50 Easy 1:30 6x25 :40 50 Easy 1:30 6x25 :35 100 easy 2:30 6x25 :30 100 easy 2:30 6x25 :25 200 easy 3:30 6x25 :20 100 swim Total: 60 min 2800 yards

Monday: long course (not written by me) 4x100 KSDS by 25; 5-10 SR 8x50 (odd: stroke; even: free) 5-10 SR 4x100 (#1: 100 kick; #2: 75 kick, 25 swim; #3: 50 kick, 50 swim; #4: 25 kick, 75 swim) 8x50 (odd: 25 fast, 25 easy; even: 12.5 easy, 25 fast, 12.5 easy) 4x100 (50 stroke, 50 free) 1:30 8x200 with fins odds: #1: 2x(25 fast kick, 75 fly k on back); #3: 2x(50 fast kick, 50 fly k on back); #5: 2x(75 fast kick, 25 fly k on back); #7: 200 fast kick evens: #2: 2x(25 fast swim, 75 k), #4: 2x(50 fast swim, 50 k); #6: 2x(75 fast swim, 25 k); #8: 200 fast swim 3x ...3x100 30 seconds between rounds (Round 1: 1:20; Round 2: 1:20, 1:15, 1:20; Round 3: 1:15, 1:20, 1:15) 7 starts + 15m fast 50 for time (from start) (27.1) 400 swim Total: 5050m 1 hour, 45 minutes

Tuesday: long course 4x100 1:30 300 IM KDS 4x50 Pace :60 100 Kick 6x200 IM 3:20 6x150 Pull 2:05 (100 easy, 50 fast) 4x50 1:30 against resistance (chute) #1: 50 fast #2: 25 fast, 25 easy #3: 50 fast with paddles #4: 50 fast with paddles 200 easy Total: 3500m 60 minutes

Wednesday: short course 200 swim 200 IM Kick/swim 200 IM Drill/swim 4x50 Build :50 8x25 :30 (1 easy, 1 fast) 10x100 1:30 (hold best average) 3x (with fins; 1st 100 cruise, last 25 fast) ...125 free 1:40 ...75 free/50 fly 1:40 ...50 fly/75 free 1:40 25 swim 200 kick 100 swim Total: 3450 yards 60 minutes