Workouts - freestyle + some IM

2x ...100 Back ...50 Fly drill ...50 Br ...50 K 4x50 :60 One-arm down, swim back (#1 & 2: Fly, #3 & 4: Back) 6x50 :55 (#1 & 2: Fl, #3 & 4: Ba, #5 & 6: Br) Underwater between flags and walls on all walls; 2 pullouts for Br 200 Fly K 4:00 2x ...3x200 with fins (1st round: 2:50, 2nd round 3:00) (#1: 100 Fly, 50 Ba, 50 Br; #2: 50 Fl, 100 Ba, 50 Br; #3: 50 Fl, 50 Ba, 100 Br). (Fly kick on Br) 200 Ba K 4:00 3x100 1:40 (#1: 50 fly, 25 ba, 25 br; #2: 25 fl, 50 ba, 25 br; #3: 25 fl, 25 ba, 50 br) 200 Br K 4:00 100 warm-down Total: 3200 yards 60 minutes

400 Swim 300 Fl/Ba/Br by 25s 4x50 Drill/Swim :55 100 Kick 4x100 1:30 (odds: 3/5, evens: 3/7 by 25s) 16x25 :30 (100 race pace) 4x25 Fast Kick :40 4x25 :25 (100 race pace) 450 Kick (continuous: 25 easy, 25 fast; 50 easy, 50 fast; 75 easy, 75 fast; 50 easy, 50 fast; 25 easy, 25 fast) 200 Swim with Finis ultimate drag suit 2:30 100 warm-down Total: 2750 yards 50 minutes

1000 SKIDS 4x125 IM (#1: 50 Fl, #2: 50 Ba, etc) 4x500 6:30 (#1: swim, #2: pull, no paddles, #3: pull with paddles, #4 pull with paddles and Finis ultimate drag suit) 200 Kick 100 Stroke for time 100 warm-down Total: 3900 yards 60 minutes

400 Swim 4x50 Kick/drill :60 4x50 Drill/swim :55 4x50 Build :50 10x100 1:30 Best average 4x50 Kick :55 3x100 Back 1:30 4x50 Kick :60 2x100 Back 1:30 4x50 Kick :55 1x100 Back 1:30 Broken 100 (25, 5 SR, 50, 5 SR, 25) 100 warm-down Total: 3400 yards 60 minutes

400 Swim 3x ...50 Kick :60 ...50 Drill :55 ...50 BC 5 :50 ...50 Build :45 400 5:00 2x200 2:30 4x100 1:15 300 Kick (Continuous; 8 x { 25 Fast, 12.5 Easy }) 200 Easy 400 5:40 (100 Fly, 100 Fr, 100 Bk, 100 Fr) 2x200 2:50 (50 Fly, 50 Fr, 50 Bk, 50 Fr) 4x100 1:30 (25 Fly, 25 Fr, 25 Bk, 25 Fr) 100 warm-down Total: 4000 yards 60 minutes

5x100 (Odds: 1:20, Evens: 1:30) 4x50 Build Br :55 3x100 (Kick, Scull, Drill, Build by 25s) 1:50 8x100 2:00 (50 Race, 50 easy) (Kick set inspired by www.youtube.com/watch 3x50 K 1:30 Fast 100 K 2:00 3x50 K 1:30 Fast 200 K 4:00 3x50 K 1:30 Fast 300 K 6:00 50 Easy 50 Race stroke 100 warm-down Total: 3050 yards 60 minutes

500 swim 300 IM KDS 4x50 under/over :60 (with fins) 4x25 fast :30 4x ("str" is IMO stroke by round; it's all meant to be cruised at comfortable pace except for the fast 50s) ...4x100 #1: 25 str, 75 fr; #2: 50 str, 50 fr; #3: 75 str, 25 fr; #4 100 str #1st round (fly): 1:35; #2nd round (Bk): 1:30, #3rd round (Br): 1:45; #4th round (Fr): 1:30 ...100 K (stroke) 2:00 ...50 fast (stroke) :60 ...50 easy (choice) :60 100 warm-down Total: 3500 yards 60 minutes

Long course! (Not written by me) 400 (50 Drill, 50 Stroke, 50 Drill, 50 Free) 400 Pull :30 SR 400 Swim :30 SR 300 Pull :30 SR 300 Swim :30 SR 200 Pull :30 SR 200 Swim All on :45... 4x50 Make interval 1x50 Hard 3x50 Make interval 1x50 Hard 2x50 Make interval 1x50 Hard 2x100 Easy 1:45 200 Fast 200 warm-down Total: 3400m 60 minutes

Long Course! 400 swim 2x200 IM (25 Free, 25 Stroke) 4x50 (Odds: 12.5 fast, 25 easy, 12.5 fast; evens: 25 fast, 25 easy) 100 Kick 12x50 :60, hold 200 pace 300 Pull 200 Kick 4x50 :60, hold 200 pace 200 swim Total: 2600m

Short course 3x ...2x100 Fr 1:20 ...1x100 Bk 1:30 100 K (Fr, Bk, Fl, Fr) 4x800 10:00 #1: swim #2: pull (no paddles) #3: pull (paddles) #4: pull (paddles + Finis ultimate drag suit) 100 swim Total: 4300y 60 minutes