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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
  • Thursday: long course 4x ...100 Free 1:30 ...100 Back 1:45 ...50 Kick 1:20 4x50 Kick 1:30 (#1: last 1/4 fast; #2: last 1/2 fast; #3: last 3/4 fast; #4 all fast) 100 easy kick/drill 2:00 4x100 Kick 3:00 (#1: last 1/4 fast; #2: last 1/2 fast; #3: last 3/4 fast; #4 all fast) 100 easy kick/drill 2:00 4x50 Kick 1:30 (#1: last 1/4 fast; #2: last 1/2 fast; #3: last 3/4 fast; #4 all fast) 100 easy kick/drill 2:00 100 swim Total: 2200m 60 minutes
  • Friday: short course 6x100 1:30 4x50 kick 1:00 8x25 :30 (#1 drill, #2easy, #3 build, #4 fast 3x ...125 fast 2:00 ...175 easy 3:00 200 kick 3x ...2x50 :45 ...2x50 :40 ...2x50 :45 ...2x50 :35 200 kick 100 swim Total: 3600 yards 60 minutes
  • Monday: long course (not written by me) 500 swim 500 kick/swim by 25 500 kick (no board) 12x50 :45 (odd: easy/fast by 25, even: fast/easy by 25) 100 easy 8x100 1:20 (if you miss the interval, "just keep swimming") 5x200 pull 15 SR with paddles 200 easy 6x150 (kick/drill/fast by 50) 10 SR 10x50 :45 kick with fins 500 easy swim 100 easy kick Total: 6200 m 120 minutes
  • Tuesday: long course 6x100 (odd: 1:30, even: 1:45) 200 kick 200 IM drill 10x50 :60 (200 pace) 1-4 free, 5-6 fly, 7-10 free 6x150 3:00 odd: 50 fast, 50 kick, 50 swim even: 100 fast, 50 kick 2x …2x50 K 1:10 (25 easy, 25 fast) …2x100 K 2:20 (50 easy, 50 fast) 4x50 (25 sprint, 25 easy) 1:15 100 swim Total: 3300m 75 min
  • wednesday: long course 500 swim 8x50 (#1 kick 1:10, #2 drill :60, #3 swim :50, #4 build :60) 4x25 (8-10 UW kick (on #2 and #4 just start UW kicks from middle of pool)) :30 2x ...3x100 Fast 2:15 ...50 easy 1:45 ...4x50 Fly Fast 1:30 ...50 easy 2:00 800 pull with paddles 200 easy Total: 3200m 70 minutes
  • Friday: short course 400 swim 300 R-IM KDS 200 Build each 50 100 Kick 20x25 :30 (100 race pace) 150 easy 3:00 20x25 :30 (race pace: 4 fly, 4 free, 4 back, 4 free, 4 br) 150 easy 3:00 50 easy kick 1x50 fast kick :60 2x50 easy swim :60 2x50 fast kick :60 2x50 easy swim :60 3x50 fast kick:60 2x50 easy swim :60 50 easy Total: 3000 yards 70 minutes
  • Saturday: short-course (not written by me) 400 Swim 300 Kick 6x50 :45 (Odd: fast/easy; even: easy/fast) 5x100 1:30 4x200 2:30 3x300 3:30 4x400 4:30 (didn't make these, continuous swim) 1x500 5:30 (didn't make this) 10x50 Pull :45 5x100 Pull 1:30 20x50 Kick with fins :45 12x25 Odd: underwater kick Even: Fly, minimal breathe 100 swim Total: 7400 yards 120 min
  • Monday: *half* of "Barbara" crossfit workout 5 rounds of 10 pullups, 15 pushups, 20 situps, 25 air squats. 3 minutes after each round.
  • Tuesday: long-course 400 swim 400 RIM (25 kick, 25 drill, 50 swim) 4x50 :55 Build each 3x ...4x50 Kick 1:10 (25 easy, 25 medium) ...3x100 Round 1: Free Kick; 100's on 1:30 with last 25 fast Round 2: Fly kick (2 on back, 2 with board); 100's as 50 one-arm fly & 50 fly swim 1:45 Round 3: 2 Br Kick, 2 Bk kick; 100 Back on 1:45, 100 Br on 2:00, 100 Back on 1:45 5x200 Pull 2:40 50 Easy 50 Fast (:31) 100 Easy Total: 3700m 70 min
  • Wednesday: long-course 600 Swim 200 IM 4x50 (25 fast, 25 easy) :60 2x100 Free, race 3:00 (1:04-5) 200 Easy 4:00 100 Fly, fast 3:00 (1:22) 2x50 Fly, fast 1:30 (:37) 200 Easy 4:00 4x50 Free, race 1:30 (with Finis ultra drag suit, fins & paddles) (:28) 100 Easy 4x150 Kick with fins 2:20 200 Fly kick on back with fins 100 Fast kick with fins 1:30 2x50 Fast kick with fins 1:00 (beat time from 100 kick) 50 easy 25 fast 125 easy Total: 3200m 70 min