Workouts - freestyle + some IM

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

hurrgtsa over 9 years ago

Short-course 400 Swim 3x100 Drill/swim 1:40 4x50 Thirds :45 100 Kick 2x ...10x25 :30 (Choice stroke, 100 race pace) ...10x25 :30 (Free, 100 race pace) ...300 easy 4:30 ...200 kick 4:30 50 kick for time 100 warm-down Total: 3150 yards 60 minutes
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hurrgtsa over 9 years ago

short course 6x100 BC 3/5 1:30 200 Kick 400 Pull 5:10 4x100 Back 1:30 300 Pull 3:50 3x100 Back 1:25 200 Pull 2:35 2x100 Back 1:20 3x200 2:40, Descend 1->3 200 Kick (moderate) 100 swim Total: 3500 yards 60 minutes
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hurrgtsa over 9 years ago

short course 300 Swim 300 RevIM Drill/swim/drill by 25 4x50 drill or scull/swim :55 4x50 kick/build (10 kicks each wall) :60 10x100 1:30, best average 200 Kick 4:00 3x50 Desc 1-3 :50 2x100 Kick 1:55 3x50 Desc 1-3 :50 4x50 Kick :55 3x50 Desc 1-3 :50 100 swim Total: 3150 yards 60 min
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hurrgtsa over 9 years ago

Short course (Monday) 500 swim 4x125 (50K/50Dr/25sw) IM order by round; 15 seconds rest 3x ...10x100 1:20 ...Extra :60 rest 50 kick for time 100 swim Total: 4150 yards 60 min
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hurrgtsa over 9 years ago

Short course 300 swim 100 kick 5x100 (Odds: Fr 1:20; Evens: Bk 1:30) 4x25 BC (5 breath rest) 6x200 2:40 (Desc 1-3, 4-6) 10x50 Fly :60 #1: 4 kicks off each wall #2: 5 kicks off each wall ... #10: 13 kicks off each wall 10x50 Free :50, 200 race pace 100 swim Total: 3300 yards 60 min
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hurrgtsa over 9 years ago

Long course (Wednesday) - not written by me & I don't remember all the intervals 100 swim 6x50 2x50 2x ...150 2:45 ...100 1:50 ...50 :50 8x100 1:40 (1-3 & 5-7 moderate, 4 & 8 hard) 4x ...150 (Moderate) ...50 (Desc by round) 3x100 Kick 100 swim Total: 3100m 60+ minutes
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hurrgtsa over 9 years ago

Long course 1000 SKIDS 6x150 Stroke/Free/Stroke Kick :15 sec rest (Fly, Back, Br by round; twice through) 4x100 1:20 :60 Extra rest 100 Kick 3:00 3x100 1:20 :60 Extra rest 100 Kick 3:00 2x100 1:20 :60 Extra rest 100 Kick 3:00 1x100 1:20 500 Bk kick 500 pull 300 Fr kick 100 swim Total: 4900m ~90 min
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hurrgtsa over 9 years ago

Short course 300 swim 100 kick 3x100 Drill/swim (10 SR) 100 kick 4x50 BR Drill/swim (10 SR) 2x ...2x50 BR Kick :60 ...1x50 Fast BR :60 4x ...150 (125 swim + 25 kick) fast with fins 1:55 ...50 easy 1:15 250 Kick 50 race 100 swim Total: 60 minutes 2500 yards
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hurrgtsa over 9 years ago

Long-course (Tuesday) 400 Swim 300 IM KDS 4x50 Build :60 200 swim 10x100 1:25 4x ...2x50 Fast :55 ...1x50 Easy 1:10 (4th round fly) 500 kick 300 swim Total: 75 minutes 3500m
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hurrgtsa over 9 years ago

Short-course 1000 SKIPS 20x25 :30 (holding 100 pace) 200 Recovery 4:00 16x25 :30 (IMO, holding 100 pace) 100 Recovery 3:00 12x25 :25 (holding 100 pace) 50 easy 800 pull (1:10 pace) 100 Warm-down Total: 3450 yards 60 minutes
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