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Thread: Workouts - freestyle + some IM

  1. #1
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    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
    Last edited by hurrgtsa; November 5th, 2015 at 06:49 PM.

  2. #2
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    Re: Workouts - freestyle + some IM

    Warm-up
    400 Swim
    100 Kick
    200 IM Drill
    6x50 Choice Build :45

    4x250 3:15
    odd: swim
    even: pull

    3x (All with fins; odd rounds: free, even round: choice)
    ...2x100 Kick on back 1:30
    ...2x50 Fast kick with board 1:00
    ...100 Fast swim (Round 1: 4x25 on :25, Round 2: 2x50 on :50, Round 3: 100)

    100 Warm-down

    Total:
    3300 yards
    60 minutes
    Last edited by hurrgtsa; October 22nd, 2015 at 07:44 PM.

  3. #3
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    Re: Workouts - freestyle + some IM

    Warm-up
    300 Swim
    300 IM Kick/Drill/Swim by 25
    6x50 Drill/Distance-per-stroke :50
    100 Kick

    3x
    ...100 IM 1:30
    ...75 1:05 (Round 1: 25 Fly, 25 Ba, 25 Br; Round 2: 25 Fly, 25 Br, 25 Fr; Round 3: 25 Fly, 25 Fr, 25 Ba)
    ...50 :50 (Round 1: 25 Fly, 25 Ba; Round 2: 25 Fly, 25 Br; Round 3: 25 Fly, 25 Fr)
    ...25 Fly :25

    Following is choice stroke and choice between swim or pull
    4x100 1:25, Desc 1-4
    50 Easy 1:00
    4x100 1:20 Desc 1-4
    50 Easy 1:00
    4x100 1:15 Desc 1-4

    50 Kick for time

    100 warm-down

    Total:
    3200 yards
    60 minutes

  4. #4
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    Re: Workouts - freestyle + some IM

    Warm-up
    2x
    ...200 Free 2:40
    ...100 Kick 2:00
    ...4x50 Drill/Swim :50

    5x200 Free (100 Kick, 100 Swim) 3:20

    400 IM 6:00

    100 warm-down

    Total:
    2500 yards
    45 Minutes

  5. #5
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    Re: Workouts - freestyle + some IM

    Warm-up
    400 Swim
    300 IM Kick/Drill/Swim by 25
    200 Pull
    100 Kick

    5x200 Pull 3:00 Maintain low stroke count

    3x100 Free 1:20
    3x100 Back 1:30
    3x100 Free 1:20
    2x100 Back 1:30
    3x100 Free 1:20
    1x100 Back 1:30

    100 warm-down

    Total:
    3600 yards
    60 minutes

  6. #6
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    Re: Workouts - freestyle + some IM

    Warm-up
    300 Swim
    6x50 Choice Kick 1:00
    6x50 Worst stroke :50
    3x100 IM Build 1:40

    8x25 :30, Free (Each at 1/4 of 100 race-pace)
    2x25 :45 easy
    8x25 :35, IM, race-pace
    2x25 :45 easy
    8x25 :30, Free, race-pace

    4x50 1:00, fast free
    4x50 1:00, fast IM order

    5x100 1:20 Pull, with paddles

    50 Swim
    100 Scull
    50 Swim

    Total:
    3100 yards
    60 minutes

  7. #7
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    Re: Workouts - freestyle + some IM

    Warm-up
    1000 SKIPS (200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim)

    2x
    ...3x100 Free 1:15
    ...200 IM 3:00

    4x
    ...50 Kick 1:00
    ...50 Kick :55
    ...50 Kick :50
    ...50 Fly 1:15 with 8 underwater kicks off each wall

    8x50 Free :45, DPS/Low stroke count

    50 Swim

    Total:
    3250 yards
    60 minutes

  8. #8
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    Re: Workouts - freestyle + some IM

    Someone else wrote this workout for today...

    Warm-up
    500 Swim
    200 25 Drill/25 Swim

    10x25 Fast kick :35

    2x
    ...4x100 Pull 1:25
    ...4x25 Fast :25

    50 Swim

    10x50 Fast 1:15

    500 Moderate

    200 Swim

    Total
    3200 Yards
    ~60 Minutes

  9. #9
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    Re: Workouts - freestyle + some IM

    Warm-up
    4x150 2:05 (100 Free, 50 Choice)
    8x50 :45 (Breathing every 3, 5, 7, 9 by 50)

    8x50 Kick 1:00 (IM Order)

    6x (Odd rounds #1 Fl, #3 Bk, #5 Br; Even rounds, Free)
    ...50 Fast 1:00
    ...2x25 Fast :30

    3x500 6:10 (#1 Swim, #2 Pull, #3 Pull with paddles)

    100 Swim

    Total
    3600 Yards
    60 minutes

  10. #10
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    Re: Workouts - freestyle + some IM

    Warm-up
    4x150 2:05 (50 Free, 50 Stroke IMO, 50 Free)
    8x75 1:20 Kick, Drill, Swim by 25

    3x
    ...100 1:30 (50 Fly, 50 Back)
    ...200 2:55 FrIM (IM but replace Fly with Free)

    4x100 1:10
    50 Back 1:30
    3x100 1:10
    50 Back 1:30
    2x100 1:05
    50 Back 1:30
    1x100 Fast

    100 Swim

    Total:
    3350 Yards
    60 minutes

  11. #11
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    Re: Workouts - freestyle + some IM

    Warm-up
    4x
    ...100 Free 1:20
    ...100 IM Drill 1:40
    ...50 Kick 1:00

    8x25 Fly Kick w/ Fins :30
    Odds: Streamline
    Evens: Back

    5x200 (100 Kick, 100 Swim) 3:20

    4x
    ...100 Kick EZ 2:10
    ...100 Kick Fast 2:00

    100 Warm-down

    Total:
    3100 yards
    60 Minutes

  12. #12
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    Re: Workouts - freestyle + some IM

    Warm-up
    400 Swim
    300 IM Kick/Drill/Swim by 25
    4x50 Build :55
    100 Kick

    6x25 :30 (6 underwater kick, fast breakout, then easy)

    16x25 :30 Race-pace (try holding 1/4 of 100 goal time)
    4x50 :50 (Odds: BC 3/5, Evens: BC 3/7)
    16x25 :30 IMO Race-pace

    4x50 Fly :55 (Odds: Breathe every 2 strokes, Evens: Breathe every 3 strokes)
    3x100 Free 1:30

    50 Kick for time

    100 Warm-down

    Total:
    2800 Yards
    60 minutes

  13. #13
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    Re: Workouts - freestyle + some IM

    Warm-up
    500 Swim
    6x50 Drill/Swim :55
    6x50 Kick/Swim :55

    4x300 4:00
    ...Odds: 2x(25 Fast, 25 Easy, 50 Fast, 50 Easy)
    ...Evens:2x(50 Fast, 50 Easy, 25 Fast, 25 Easy)

    8x50 1:00 Fly kick on back

    4x100 1:15 Swim
    50 Easy 1:00
    4x100 1:15 Pull

    100 Warm-down

    Total:
    3650 Yards
    60 minutes

  14. #14
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    Re: Workouts - freestyle + some IM

    I had to share a lane at a public pool with two non-competitive swimmers so I did a different workout than originally intended that better accommodated the situation in the lane.

    Warm-up
    400 Swim
    300 IM Drill
    200 Pull
    100 Kick

    4x50 Drill :50
    4x50 Swim :50

    15x50 Kick 1:00

    200 Pull

    Total:
    2350 yards
    ~45 minutes
    Last edited by hurrgtsa; November 18th, 2015 at 11:46 PM.

  15. #15
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    Re: Workouts - freestyle + some IM

    Warm-up
    400 Swim
    6x50 Pace :50
    4x50 Kick/Swim :50
    100 Back

    6x500 6:30
    #1-4: Swim, holding even pace throughout (eg, hold 1:15 per 100)
    #5: Pull, hold same pace
    #6: Pull with paddles, holding pace

    3x
    ...100 Kick 2:10
    ...4x25 Fast Kick :40

    150 Warm down

    Total:
    4750 yards
    75 minutes

  16. #16
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    Re: Workouts - freestyle + some IM

    Warm-up
    300 Swim
    200 Kick
    5x50 25 Worst stroke/25 Free :50
    5x50 25 Best stroke/25 Free :50

    3x
    ...200 2:45
    ...150 2:00
    ...100 1:15
    ...50 :35

    4x200 3:00
    #1: 50 Fly, 150 Back
    #2: 100 Fly, 100 Back
    #3: 100 Fly, 100 Back
    #4: 50 Fly, 150 Back

    100 Scull
    100 Warm down

    Total:
    3500 yards
    60 minutes

  17. #17
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    Re: Workouts - freestyle + some IM

    Warm-up
    200 Swim
    200 Kick
    200 Swim
    8x50 IMO, Drill/Swim :50 (Br on :55)

    20x25 :30, 100 race pace. If you miss 2 in a row, sit out 2.

    250 4:00 Swim, drill

    10x50 :55, 200 race pace. If you miss 2 in a row, sit out 1

    200 3:30 Swim, drill

    4x25 :30, Race pace. 12.5 Fly kick, 12.5 Fly

    100 Warm down

    Total:
    2650 yards
    60 minutes

  18. #18
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    Re: Workouts - freestyle + some IM

    Warm-up
    4x (Odds: Free swim/back kick, Evens: Back swim/Fly kick on back)
    ...200 Swim
    ...50 Kick

    2x (Hold 1:15 pace, easy 50 between rounds)
    ...500 6:30
    ...400 5:15
    ...300 4:00
    ...200 2:45
    ...100 1:15

    10x50 Drill 1:00

    5x100 Kick 2:00

    2x50 1:00 Choice sprint

    150 Warm-down

    Total:
    5250 yards
    90 minutes

  19. #19
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    Re: Workouts - freestyle + some IM

    Warm-up
    1000 SKIPS (200 each of swim, kick, IM, pull, swim)

    20x25 Free, race-pace :30

    500 (50 Free, 50 Back)

    10x50 Free, 200 race-pace :50

    500 (50 Back, 50 Free)

    10x50 Drill :50

    20x25 IM race-pace (Fly, Ba, Fr on :30; Br on :35)

    500 Back kick

    14x50 Kick :40 (4 fast, 1 easy, 3 fast, 1 easy, 2 fast, 1 easy, 1 fast, 1 easy)

    3x
    ...1:00 vertical kick (at least hands up)
    ...:30 rest

    150 Warm-down

    Total:
    5350 yards
    ~105 minutes

  20. #20
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    Re: Workouts - freestyle + some IM

    Warm-up
    200 Swim
    200 Kick
    200 IM (Drill/Swim by 25)
    200 IM (Kick/Swim by 25)
    4x50 Free :50 (Drill/Swim)


    After each 200 IM set, take :30 sec for rest and time to get buoy + paddles on
    Pull is with paddles
    After each pull set, take 1:00 rest + time to next top

    5x200 IM 3:00
    5x100 Pull 1:10
    4x200 IM 3:00
    5x100 Pull 1:10
    3x200 IM 3:00
    5x100 Pull 1:10
    2x200 IM 3:00
    5x100 Pull 1:10
    1x200 IM 3:00

    200 Warm-down

    Total:
    6200 yards
    90+ minutes

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