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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
    400 Swim 100 Kick 300 Pull 100 Kick 3x ...3x200, Desc 1-3 1st Round: 2:50, 2:45, 2:40 2nd Round: 2:45, 2:40, 2:35 3rd Round: 2:40, 2:35, 2:30 8x50 :60 Odd: Easy choice Even: Fast fly 100 Warm-down Total: 3200 yards 60 minutes
  • over 8 years ago
    2x ...200 Swim ...50 Kick 8x50 10 SR (Odds: Free Kick/Drill; Evens: Br Drill/Swim) 4x25 :30 UW kick with fins 8x 20 seconds sprint kick, 10 seconds easy kick (4 minutes continuous kick) 2x (all BR) ...2x100 1:50 ...2x75 1:25 ...2x50 :55 ...2x25 :25 1000 Pull with paddles 200 warm-down Total: 3400 yd 60 minutes
  • over 8 years ago
    300 Swim 200 Rev IM Drill/Swim 100 Kick 4x75 10 SR (#1: Fl/Ba/Br, #2: Ba/Br/Fl, etc) 100 Kick 2x (2nd round with fins) ...200 Kick 4:00 (3:20 with fins) ...100 Drill/Easy 1:40 ...2x100 Kick 2:00 (1:40 with fins) ...100 Drill/Easy 1:40 ...4x50 Kick 1:00 (:50 with fins) ...100 Drill/Easy 1:40 12x50 1:00 (3 drill, 1 DPS) Total: 3400 y 60 min
  • over 8 years ago
    300 Swim 8x25 Over/under (Odds: 10 SR, Evens: 20 SR) 300 Drill/swim 4x50 :50 (#1 1st 1/3 fast; #2 2nd 1/3 fast; #3 3rd 1/3 fast; #4 fast) 16x25 IMO :30 (100 Race Pace; BR on :35) 50 easy 2x ...2x100 1:20 ...2x100 1:15 ...1x100 1:20 ...1x100 1:10 50 easy 16x25 IMO :30 (100 Race Pace; BR on :35) 100 warm-down Total: 3200 yards 60 minutes
  • over 8 years ago
    500 Swim 200 Kick 6x50 Drill/Build :50 2x ...10x100 1:20 ... :60 rest 100 warm-down Total: 3100 yards 50 minutes
  • over 8 years ago
    4x (continuous) ...100 Free ...100 Back ...50 Kick u/w 8x (4 minute kick with fins) ...Fast kick for :20 ...Easy kick for :10 4x ...250 IM (#1: 100 Fly, #2 100 Back, etc ...4x50 :50 (Br on :60) R-IMO by round (eg, Round 1 is 4x50 Fr) 100 warm-down Total: 3150 yards 60 minutes
  • over 8 years ago
    300 Swim 300 IM Drill 200 Swim 200 IM 2x ...8x50 :55 (200 Race pace) ...2x50 :60 (Scull down, drill back) 200 Kick 50 6 Kick/Pull 50 Catch-up 2x ...6x50 :50 (200 Race pace) ...2x50 :60 (Scull down, drill back) Total: 3100 yards 60 minutes
  • over 8 years ago
    1000 SKIDS (200 each of swim, kick, im, drill, swim) 3x ...200 Kick 4:00 ...4x50 :50 (10 uw kicks off each wall) 4x300 Pull 4:00 (neg. split) 100 warm-down Total: 3500 yards 60 minutes
  • over 8 years ago
    400 Swim 300 IM KDS 4x50 :50 (#1 1st 1/3 Fast, #2 2nd 1/3, #3 3rd 1/3, #4 all fast) 100 Drill/swim 3x100 2:00 all-out 4x ...25 :25 ...50 :40 ...75 :55 ...100 1:10 2x ...3x100 Back 1:30 ...4x50 Br :60 (1st 25: 2 kicks & a pull, 2nd 25: swim) 100 warm-down Total: 3400 yards 60 minutes
  • over 8 years ago
    300 Swim 200 Kick/drill 300 IM 4x50 Thirds Backstroke :50 (#1: 1st 1/3 fast, #2: 2nd 1/3 fast; #3 1/3 fast; #4: all fast) 4x50 race 1:15 300 3:30 200 3:30 (easy) 2x150 1:45 200 3:30 (easy) 3x100 1:10 200 3:30 (easy) 6x50 (2 on :35, 1 on :40) 200 3:30 (easy) 100 kick for time 100 warm-down Total: 3400 yards 60 minutes