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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 8 years ago
    Not written by me... 600 (200 swim, 100 IM) 4x100 1:40 (50 K, 50 Swim) 20x100 4 times through: #1-2 on 1:20 #3 on 1:15 #4 on 1:20 #5 on 1:10 200 Easy 4x100 Free drill Total: 3600 yards 60 minutes
  • over 8 years ago
    Recovery day... Warm-up 1000 SKIPS 4x ...200 Back 3:00 ...200 Back Pull 3:00 ...200 Back Kick 4:00 500 Free kick (75 fast, 50 easy) 50 Swim 2x50 2:00 Fast, all-out 100 Warm-down Total: 4150 yards
  • over 8 years ago
    Not written by me... 400 Swim 400 IM (50 Drill, 50 Swim) 2x ...4x25 :40 Easy kick ...100 :200 Kick for time 8x50 with fins (2 on :50, 2 on :45, 2 on :50, 2 on :40) Odds: Over/under Evens: Under/over 2x ...4x150 2:15 (Odds: 3/5/3, Evens: 5/3/5) ...4x50 :50 (12.5 under, 12.5 sprint) 100 w/d Total: 3100 yards 60 minutes
  • over 8 years ago
    Warm-up and main set not written by me 400 Free 200 Kick 200 IM Drill 8x25 :30 (2x 12.5ez/fast, 12.5 fast/east, fast easy) 2x ...3x50 :50 Indiana IM (25 Fly/25 Ba; 25 Ba/25 Br; 25 Br/25 Fr) ...3x150 2:10 50 Indiana IM, 100 Free ...3x50 :50 Indiana IM ...3x150 100 IM, 50 Free 1000 Kick 100 Swim 200 Scull 100 Swim Total: 4800 yards 90 minutes
  • over 8 years ago
    4x ...100 Free 1:20 ...100 Back 1:30 ...50 Br :55 4x ...6x25 :30 100 Race pace ...2x50 :60 200 Race pace 2x ...25 Kick :30 Easy ...50 Kick :60 (25 Easy, 25 fast) ...75 Kick 1:30 (25 Easy, 50 fast) ...100 Kick 2:00 (25 Easy, 75 fast) 200 pull 100 warm-down Total: 2800 yards 60 minutes
  • over 8 years ago
    500 swim 6x50 Drill/Swim 200 Kick 10x100 1:30, Hold 1:07 16x50 Kick 1:00 (3 free, 1 stroke) 8x200 Pull w/ paddles 2:30 4x50 Fast 1:30 200 warm-down Total: 4800 yards 90 minutes
  • over 8 years ago
    300 FRIM (Free instead of Fly) 3x100 (25 Stroke drill, 25 free, 25 stroke, 25 free) 8x50 Drill/Kick 2x ...4x100 Kick 2:00 (Round #1: Br, #2: Fr) ...4x250 IM 4:00 (Round #1 100 Back; #2 100 Free) 10x50 Drill/Swim 50 warm-down Total: 4350 yards 75 minutes
  • over 8 years ago
    10x100, 5-10 seconds rest 1, 2, 3, 4: Fr, Ba, Br, Fl 5, 6, 7: Fr, Ba, Br 8, 9: Fr, Ba 10: Fr 400, 300, 200, 100: Swim on base interval of 1:20 ~60 sec rest 100, 200, 300, 400: Pull (no paddles) on base interval of 1:15 500 Kick (4x {75 easy, 50 fast}) 50 easy Broken 100: 25, 10 sec rest, 50, 5 sec rest, 25 100 swim Total: 3750 yards 60 min
  • over 8 years ago
    100 Swim 200 Drill/Swim by 25 300 IM Kick/Drill/Swim 400 Swim or Pull 2x ...3x100 Back 1:30 ...6x50 Back or Fly :50 (#1: 4 kicks off each wall, #2: 5 kicks, ...#6: 9 kicks) 4x ...125 Free 2:00 fast ...100 Stroke or IM 2:00 fast ...25 Easy 1:00 100 warm-down Total: 3300 yards 60 minutes
  • over 8 years ago
    4x ...200 swim (odd rounds: free, even rounds: back) ...50 kick (IMO by round) 4x25 :30 12.5 easy, fast 3x ...4x25 Drill :30 ...4x100 1:10 (This is intended to be a touch-and-go interval; and if (when) you miss it, don't let up: keep going) ...2x50 Kick 1:10 4x100 Pull 1:30 100 warm-down Total: 3400 yards 60 minutes