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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
    500 Swim 2x ...50 Kick 1:00 ...50 Drill :55 ...50 (25 Fast/25 Easy) :45 8x150 Pull 2:00 (no paddles) Odd: easy Even: fast 2x (all w/ fins) ...100 easy Kick 1:40 ...75 swim 1:05 ...50 kick fast :40 ...25 fly kick :25 50 choice race 4x200 pull 3:00 (steady; with Finis ultra drag suit) odd: no paddles even: paddles 150 warm-down Total: 3700 yards 60+ minutes
  • over 8 years ago
    400 FRIM (Free instead of Fly) 300 IM Kick/drill/swim 4x50 (10 kicks each wall) :50 100 Kick The 25's are choice stroke; should be holding 100 race pace on all 25's The kicks are easy/recovery 16x25 :30 100 Kick 3:00 12x25 :30 100 Kick 3:00 8x25 :30 100 Kick 3:00 4x25 :25 300 Pull 4:00 (DPS, easy) 100 Kick for time 300 warm-down Total: 3000 yards 60+ minutes
  • over 8 years ago
    300 swim 4x50 Drill/swim :50 300 swim 4x50 Kick/swim :55 3x200 IM 3:10 1x100 Fly 1:40 2x200 IM 3:05 2x100 Br 1:50 1x200 IM 3:00 3x100 Bk 1:30 5x100 Kick 2:00 (75 moderate, 25 all-out) 100 warm-down Total: 3400 yards
  • over 8 years ago
    400 Swim 300 IM Kick/Drill/Swim 200 Swim/Drill/Swim/Kick 4x25 :30 Fast/Easy 2x… …4x25 Drill/swim :45 …4x125 1:30 …4x25 Drill/swim :45 …2x250 3:00 9x …:60 vertical kick …50 kick 1:15 (1st & 2nd round: moderate; 3rd round: fast; etc) 50 Race Br 150 warm-down Total: 4500 yd
  • over 8 years ago
    8x100 1:30 Odds: Free, Evens: Back 100 Kick 4x25 12.5 fast :30 3x150 4:00 FAST 200 Recovery swim 3:00 4x125 3:00 FAST 200 Recovery swim 3:00 4x75 2:00 FAST (last 2 with Finis "ultimate" drag suit) 200 warm-down Total: 2850 yd
  • over 8 years ago
    300 Swim 200 IM Drill/swim 100 Kick 2x200 Pull 3:00 (3/5, 5) 3x ...2x100 1:20 (3rd round Back: 1:30) ...100 Kick 2:00 ...2x100 1:15 (3rd round Back: 1:25) ...2x50 Kick 1:00 ...1x100 1:10 (3rd round Back: 1:20) ...4x25 Kick :30 100 warm-down Total: 3500 yards 60 min
  • over 8 years ago
    600 swim 4x50 Kick 1:00 4x50 Drill :50 12x50 :55, 200 pace 4x50 Drill :50 4x50 Kick 1:00 4x50 Swim :45 (8 kicks off each wall) Rest until next, next top (eg, rest at least :60) 6x50 :55, 200 pace 2x50 Drill :50 2x50 Kick 1:00 2x50 Swim :45 (8 kicks off each wall) 25 Race 125 Warm-down Total: 2950 yards
  • over 8 years ago
    300 Swim 6x50 Kick 1:00 300 IM KDS 4x25 :30 (Fast kick, easy arms) 8x100 1:30 (Descend 1-4, 5-8) 4x50 Drill :60 2x75 1:10 (Build by 25 to 100 pace) 4x25 :45, all-out 5x200 Pull 2:40 (no paddles) Odd: Negative split Even: Pace 100 warm-down Total: 3250 yards 60 minutes
  • over 8 years ago
    8x100 Choice 1:30 8x25 :20 (2x: fast/easy, easy/fast, fast, easy) 2x ...5x125 1:50 (#1: 1st 25 stroke, #2: 2nd 25 stroke,... #5: 5th 25 stroke) 4x300 IM 4:30 with fins #1: Swim #2: 25 Kick/50 Swim #3: 50 Kick/25 Swim #4: Kick 12x25 Kick :30 with fins (4 easy, 2 fast) Total: 3750 yards 60 minutes
  • over 8 years ago
    800 SKIP 9x50 :55 (2 drill, 1 DPS) 8x50 :55 From middle of pool so you're doing 2 turns. Build into each wall: fast turn & breakout 3x ...125 Fast 2:30 ...100 easy 2:00 ...75 Fast 1:30 ...50 Easy 1:00 100 Easy kick: 15 seconds rest 100 Kick for time 100 warm-down Total: 3000 yards 60 minutes