• Replies 132 replies
  • Subscribers 2 subscribers
  • Views 15526 views
  • Users 0 members are here
Options
Related

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
    400 Swim 300 IM KDS 200 Kick 100 Pull 8x25 :40 Odds: Fly kick; Evens: 1/2 fast All at 200 pace… 6 x 50 @ 1:30 1 x 50 @ 1:20 1 x 50 @ 1:10 1 x 50 @ 1:00 1 x 50 @ :50 3x …200 Free 2:40 …100 Back 1:25 …50 Kick 1:00 Broken 100 (25, 5 SR, 50, 5 SR, 25) 150 swim Total: 3000
  • over 8 years ago
    4x ...200 (Odd rounds: swim, even rounds:IM) ...50 Kick 12x25 (8@:30, 4@:25) 100 pace 100 Drill/swim 2:00 8x25 (4 @:25, 4@:20) 100 pace 100 Drill/swim 2:00 4x25 :20 100 pace 100 Drill/swim 2:00 50 Race 1:00 50 Easy 1:00 4x ...150 IM 2:20 (#1: 50 Fly/Ba/Br; #2: 50 Ba/Br/Fr; etc) ...100 CH Kick 3:00 100 swim Total: 3100
  • over 8 years ago
    800 FRIM 100 Kick 6x50 (2 Scull/DPS, 1 Fast/DPS) :55 3x ...Broken 100 (50, :10 rest, 50) 2:00 ...300 pace 4:00 ...100 pull DPS 2:00 4x100 pull 2 on 1:20 1 on 1:15 1 on 1:10 25 Race 100 Swim Total: 3250
  • over 8 years ago
    500 Swim 400 IM Drill/Swim by 25 300 Choice KDS by 25 200 Pull 100 Swim 2x ...4x25 15y fast w/6 (or more) uw kick :40 ...2x25 Fast kick :40 2x ...Broken 100 (25, 10 SR, 50, 10 SR, 25) 2:00 ...100 Easy 2:00 4x ...200 IM 3:00 ...50 Kick IMO 1:00 100 swim Total: 3300 60 min
  • over 8 years ago
    300 Swim 6x50 :50 25 Br/25 Fr 200 Swim 4x50 : 50 25 Drill/25 DPS 8x25 :30 From middle of pool, build into wall, fast turn & breakout 8x150 3:00 with fins & paddles Odds: 50 all-out; 100 easy (50 at or better than goal time for 50) Evens: 100 all-out; 50 easy (100 at or better than goal time for 100) 3x200 (100 kick, 100 swim) 3:30 easy/recovery/warm-down. (1 & 2 easy with fins, 3 just warm-down) Total: 3000 yards 60+ min NEXT WEEK: TAPERING!
  • over 8 years ago
    400 swim (75 free, 25 stroke) 2x75 KDS 1:30 6x50 Kick 1:00 2x ...25 scull :30 ...50 scull/swim :60 ...75 drill/swim/drill 1:30 2x ...75 1:45 at 100 pace ...50 1:30 at 100 pace ...25 1:15 at 100 pace ...50 easy 1:00 100 easy kick 4x75 warm down 1:30 Total: 2100 yards
  • over 8 years ago
    500 swim 2x200 IM drill/swim by 25s 300 KDS by 75s (odd: free, even: br) 200 Pull 100 Kick 12x25 :45 1: Drill 2: DPS 3: 15 fast 4: 25 Fast 12x50 :50 2 Easy 1 Fast (200 pace) 6x100 2 on 1:20 1 on 1:15 4x25’s “with” cords (NOT swimming against them) 100 w/d Total: 3200
  • over 8 years ago
    10x100 Odd: Fr, 3/5 1:25 Even: Bk 1:35 10x50 1:00 Odd: Kick/drill Even: Scull/drill 12x25 :35 1: From blocks, fast breakout 2: Build 3: From blocks, 15y fast 4: Easy 2x ...50 race 1:30 ...2x25 race 1:15 ...50 Easy 1:30 200 Warm-down Total: 2300
  • over 8 years ago
    2x ...200 Swim ...50 Kick ...200 Drill/Swim ...50 Stroke kick 9x50 1:15 2 pace (eg, :30), 1 fastish (eg, :28) 4x ...25 all-out, finish on feet 1:00 ...75 easy 2:00 50 Easy 50 Race from start 100 warm-down Total: 2050 yards
  • over 8 years ago
    LAST PRACTICE BEFORE SHAVE/TAPER MEET 500 Swim 400 SKDS by 25 300 IM, Build each 75 2x ...Broken 100 (25, 10 SR, 50, 15 SR, 25) 2:30 100 Scull/drill 200 Easy Total: 1700 yards