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Workouts - freestyle + some IM

hurrgtsa
over 9 years ago
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
  • over 9 years ago
    Warm-up 400 Swim 300 IM Kick/Drill/Swim by 25 4x50 Build :55 100 Kick 6x25 :30 (6 underwater kick, fast breakout, then easy) 16x25 :30 Race-pace (try holding 1/4 of 100 goal time) 4x50 :50 (Odds: BC 3/5, Evens: BC 3/7) 16x25 :30 IMO Race-pace 4x50 Fly :55 (Odds: Breathe every 2 strokes, Evens: Breathe every 3 strokes) 3x100 Free 1:30 50 Kick for time 100 Warm-down Total: 2800 Yards 60 minutes
  • over 9 years ago
    Warm-up 500 Swim 6x50 Drill/Swim :55 6x50 Kick/Swim :55 4x300 4:00 ...Odds: 2x(25 Fast, 25 Easy, 50 Fast, 50 Easy) ...Evens:2x(50 Fast, 50 Easy, 25 Fast, 25 Easy) 8x50 1:00 Fly kick on back 4x100 1:15 Swim 50 Easy 1:00 4x100 1:15 Pull 100 Warm-down Total: 3650 Yards 60 minutes
  • over 9 years ago
    I had to share a lane at a public pool with two non-competitive swimmers so I did a different workout than originally intended that better accommodated the situation in the lane. Warm-up 400 Swim 300 IM Drill 200 Pull 100 Kick 4x50 Drill :50 4x50 Swim :50 15x50 Kick 1:00 200 Pull Total: 2350 yards ~45 minutes
  • over 9 years ago
    Warm-up 400 Swim 6x50 Pace :50 4x50 Kick/Swim :50 100 Back 6x500 6:30 #1-4: Swim, holding even pace throughout (eg, hold 1:15 per 100) #5: Pull, hold same pace #6: Pull with paddles, holding pace 3x ...100 Kick 2:10 ...4x25 Fast Kick :40 150 Warm down Total: 4750 yards 75 minutes
  • over 9 years ago
    Warm-up 300 Swim 200 Kick 5x50 25 Worst stroke/25 Free :50 5x50 25 Best stroke/25 Free :50 3x ...200 2:45 ...150 2:00 ...100 1:15 ...50 :35 4x200 3:00 #1: 50 Fly, 150 Back #2: 100 Fly, 100 Back #3: 100 Fly, 100 Back #4: 50 Fly, 150 Back 100 Scull 100 Warm down Total: 3500 yards 60 minutes
  • over 9 years ago
    Warm-up 200 Swim 200 Kick 200 Swim 8x50 IMO, Drill/Swim :50 (Br on :55) 20x25 :30, 100 race pace. If you miss 2 in a row, sit out 2. 250 4:00 Swim, drill 10x50 :55, 200 race pace. If you miss 2 in a row, sit out 1 200 3:30 Swim, drill 4x25 :30, Race pace. 12.5 Fly kick, 12.5 Fly 100 Warm down Total: 2650 yards 60 minutes
  • over 8 years ago
    Warm-up 4x (Odds: Free swim/back kick, Evens: Back swim/Fly kick on back) ...200 Swim ...50 Kick 2x (Hold 1:15 pace, easy 50 between rounds) ...500 6:30 ...400 5:15 ...300 4:00 ...200 2:45 ...100 1:15 10x50 Drill 1:00 5x100 Kick 2:00 2x50 1:00 Choice sprint 150 Warm-down Total: 5250 yards 90 minutes
  • over 8 years ago
    Warm-up 1000 SKIPS (200 each of swim, kick, IM, pull, swim) 20x25 Free, race-pace :30 500 (50 Free, 50 Back) 10x50 Free, 200 race-pace :50 500 (50 Back, 50 Free) 10x50 Drill :50 20x25 IM race-pace (Fly, Ba, Fr on :30; Br on :35) 500 Back kick 14x50 Kick :40 (4 fast, 1 easy, 3 fast, 1 easy, 2 fast, 1 easy, 1 fast, 1 easy) 3x ...1:00 vertical kick (at least hands up) ...:30 rest 150 Warm-down Total: 5350 yards ~105 minutes
  • over 8 years ago
    Warm-up 4x ...100 Free 1:20 ...100 IM 1:30 (swim or drill) ...50 Kick 1:00 (RIMO by round) 2x ...5x200 2:30 (Leave on the next :30/:60 sec if you miss one) ...1:00 rest 5x200 Back kick 4:00 200 Easy swim 10x50 1:00 (25 drill, 25 stroke count/DPS) 10x50 :15 sec rest (25 scull, 25 swim) 50 Fast Fly 150 Warm-down Total: 5400 yards 90 minutes
  • over 8 years ago
    Warm-up 2x (continuous) ...200 Free ...50 Kick ...200 Back ...50 Kick 3x ...6x50 Fast :50 (1st round: fly; 2nd round: free; 3rd round: 2 fl, 2 bk, 2 br) ...6x50 Kick 1:00; odd:easy, even: fast ...200 Easy 3:00 50 Warm-down Total: 3400 yards 60 minutes