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Thread: Workouts - freestyle + some IM

  1. #21
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    Re: Workouts - freestyle + some IM

    Warm-up
    4x
    ...100 Free 1:20
    ...100 IM 1:30 (swim or drill)
    ...50 Kick 1:00 (RIMO by round)

    2x
    ...5x200 2:30 (Leave on the next :30/:60 sec if you miss one)
    ...1:00 rest

    5x200 Back kick 4:00

    200 Easy swim

    10x50 1:00 (25 drill, 25 stroke count/DPS)

    10x50 :15 sec rest (25 scull, 25 swim)

    50 Fast Fly

    150 Warm-down

    Total:
    5400 yards
    90 minutes

  2. #22
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    Re: Workouts - freestyle + some IM

    Warm-up
    2x (continuous)
    ...200 Free
    ...50 Kick
    ...200 Back
    ...50 Kick

    3x
    ...6x50 Fast :50 (1st round: fly; 2nd round: free; 3rd round: 2 fl, 2 bk, 2 br)
    ...6x50 Kick 1:00; odd:easy, even: fast
    ...200 Easy 3:00

    50 Warm-down

    Total:
    3400 yards
    60 minutes

  3. #23
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    Re: Workouts - freestyle + some IM

    Warm-up
    3x
    ...100 Free 1:20
    ...100 Ba 1:30
    ...100 Br 1:45
    100 Kick


    2x
    ...4x150 2:15 (#1: 50 Fl, 50 Ba, 50 Fr; #2: 50 Ba, 50 Br, 50 Fr; #3: 50 Br, 50 Fr, 50 Fr; #4: 50 Fr, 50 Fl, 50 Fr)
    ...4x100 Pull 1:20, Descend 1-4

    4x50 :45 (Odds: breathe every 3/5; Even: breathe every 3/7)

    50 warm-down

    Total:
    3250 yards
    <60 minutes

  4. #24
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    Re: Workouts - freestyle + some IM

    Warm-up
    1000 Reverse SKIPS

    3x (50's on 1:00; Freestyle Drill Progression)
    ...50 12 kicks each side, Shark-fin recovery, pause, return, stroke
    ...50 12 kicks each side, shark-fin recovery, pause, return, shark-fin, pause, return, stroke
    ...50 12 kicks each side, shark-fin, finish stroke
    ...50 swim, mindful of rotation & recovery

    2x200 Back 3:00 (Min. 5 kicks off each wall)
    2x100 Fly K on Back 2:00
    2x200 IM 3:00 (Min 5 kicks off each wall; on br do 2 pullouts)
    4x50 Back K 1:00
    2x200 Back 3:00 (Min. 5 kicks off each wall)

    100 Warm-down

    Total:
    2700 yards
    < 60 minutes

  5. #25
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    Re: Workouts - freestyle + some IM

    Warm-up
    300 Swim
    300 IM, Kick/Drill/Swim by 25
    6x50 Drill, Choice :55
    100 Kick

    24x25 :30, 100 Race pace (if you miss your goal time twice in a row, sit out 2)
    200 4:00, Easy
    12x50 :55, 200 Race pace (if you miss your goal time twice in a row, sit out 1)
    200 4:00 Easy
    12x25 Kick :40; Three times through: 3 Fast, 1 Easy

    100 Warm-down

    Total:
    3000 yards
    60 minutes

  6. #26
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    Re: Workouts - freestyle + some IM

    Warm-up
    250 Swim
    5x50 :55 Kick/Swim
    250 Swim
    5x50 :50 Drill/Swim

    15x100 1:15

    50 Swim

    6x200 3:20 (100 Kick, 100 Swim)

    150 Swim

    Total:
    3900 yards
    60 minutes

  7. #27
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    Re: Workouts - freestyle + some IM

    Warm-up
    5x100 1:20
    300 IM K/D/S
    200 (25 worst stroke/25 free)

    4x200 Rotate IM 3:00 (#1: Fl,Ba,Br,Fr; #2: Ba,Br,Fr,Fl; #3: Br,Fr,Fl,Ba; #4: Fr,Fl,Ba,Br)
    4x200 Rotate Reverse IM 3:00 (#1: Fr,Br,Ba,Fl; #2: Br,Ba,Fl,Fr; #3: Ba,Fl,Fr,Br; #4: Fl,Fr,Br,Ba)

    3x
    ...6x50 :45 (hold comfortable but quick pace)
    ...2x100 IM Kick 2:00

    50 Warm-down

    Total:
    4150 yards
    60 minutes
    Last edited by hurrgtsa; December 10th, 2015 at 10:16 AM.

  8. #28
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    Re: Workouts - freestyle + some IM

    Warm-up
    500 Swim
    200 Kick
    6x50 Drill/Build :50

    3x
    ...3x100 1:10
    ...200 Back 4:00 (50 Kick, 100 Swim, 50 Kick)

    3x300 Pull w/paddles 4:00
    #1: Build each 50
    #2: Descend each 100
    #3: Fast

    100 warm-down

    Total:
    3500 yards
    60 minutes

  9. #29
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    Re: Workouts - freestyle + some IM

    Warm-up
    400 Swim
    200 IM Drill/Swim
    6x50 under/over 1:00
    8x75 stroke/free/stroke 1:15


    2x
    200 Kick 4:00
    100 Swim 1:40
    2x100 Kick 2:00
    100 Swim 1:40
    4x50 Kick 1:00
    100 Swim 1:40


    100 warm-down

    Total:
    3400 y
    ~60 minutes

  10. #30
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    Re: Workouts - freestyle + some IM

    Warm-up
    400 Swim
    6x50 Drill/Swim :50
    4x50 IMO Swim :50
    4x25 Build :30

    2x
    ...4x50 Kick :60 (No board)
    ...4x100 2:00 (Fast)

    Easy 50

    5x200 2:40 Pull with paddles
    #1,3,5: Even split
    #2,4: Negative split

    100 warm-down

    Total:
    3350 yards
    60 minutes

  11. #31
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    Re: Workouts - freestyle + some IM

    400 Swim
    3x100 IM 1:35
    2x
    ...50 Kick 1:00
    ...50 Drill :50
    ...50 Swim :40

    3x
    ...3x200 (stroke & intervals below)
    ...4x75 Kick (same stroke as 200) 1:30
    Round #1: Free on 2:30
    Round #2: IM on 2:55
    Round #3: Back on 2:50

    100 w/d

    Total:
    3800 yards
    60 minutes

  12. #32
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    Re: Workouts - freestyle + some IM

    Warm-up
    6x100 (O: Free 1:20, E: Back 1:30)
    100 kick
    6x50 Drill/Swim :50


    4x300 Pull w/paddles 3:45


    8x25 :30, O: build, E: 12.5 fast/easy


    20x25 :30 USRPT 100 race pace


    200 Easy swim


    50 Fast :90
    100 Fast 2:30
    50 Fast :60


    100 Easy warm-down

    Total:
    3400 yards
    60 minutes

  13. #33
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    Re: Workouts - freestyle + some IM

    Not written by me...

    600 (200 swim, 100 IM)
    4x100 1:40 (50 K, 50 Swim)

    20x100
    4 times through:
    #1-2 on 1:20
    #3 on 1:15
    #4 on 1:20
    #5 on 1:10

    200 Easy

    4x100 Free drill

    Total:
    3600 yards
    60 minutes

  14. #34
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    Re: Workouts - freestyle + some IM

    Recovery day...

    Warm-up
    1000 SKIPS

    4x
    ...200 Back 3:00
    ...200 Back Pull 3:00
    ...200 Back Kick 4:00

    500 Free kick (75 fast, 50 easy)

    50 Swim

    2x50 2:00 Fast, all-out

    100 Warm-down

    Total:
    4150 yards
    <90 minutes

  15. #35
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    Re: Workouts - freestyle + some IM

    Not written by me...

    400 Swim
    400 IM (50 Drill, 50 Swim)

    2x
    ...4x25 :40 Easy kick
    ...100 :200 Kick for time

    8x50 with fins (2 on :50, 2 on :45, 2 on :50, 2 on :40)
    Odds: Over/under
    Evens: Under/over

    2x
    ...4x150 2:15 (Odds: 3/5/3, Evens: 5/3/5)
    ...4x50 :50 (12.5 under, 12.5 sprint)

    100 w/d

    Total:
    3100 yards
    60 minutes

  16. #36
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    Re: Workouts - freestyle + some IM

    Warm-up and main set not written by me

    400 Free
    200 Kick
    200 IM Drill
    8x25 :30 (2x 12.5ez/fast, 12.5 fast/east, fast easy)

    2x
    ...3x50 :50 Indiana IM (25 Fly/25 Ba; 25 Ba/25 Br; 25 Br/25 Fr)
    ...3x150 2:10 50 Indiana IM, 100 Free
    ...3x50 :50 Indiana IM
    ...3x150 100 IM, 50 Free

    1000 Kick

    100 Swim
    200 Scull
    100 Swim

    Total:
    4800 yards
    90 minutes

  17. #37
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    Re: Workouts - freestyle + some IM

    4x
    ...100 Free 1:20
    ...100 Back 1:30
    ...50 Br :55

    4x
    ...6x25 :30 100 Race pace
    ...2x50 :60 200 Race pace

    2x
    ...25 Kick :30 Easy
    ...50 Kick :60 (25 Easy, 25 fast)
    ...75 Kick 1:30 (25 Easy, 50 fast)
    ...100 Kick 2:00 (25 Easy, 75 fast)

    200 pull

    100 warm-down

    Total:
    2800 yards
    60 minutes

  18. #38
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    Re: Workouts - freestyle + some IM

    500 swim
    6x50 Drill/Swim
    200 Kick

    10x100 1:30, Hold 1:07

    16x50 Kick 1:00 (3 free, 1 stroke)

    8x200 Pull w/ paddles 2:30

    4x50 Fast 1:30

    200 warm-down

    Total:
    4800 yards
    90 minutes

  19. #39
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    Re: Workouts - freestyle + some IM

    300 FRIM (Free instead of Fly)
    3x100 (25 Stroke drill, 25 free, 25 stroke, 25 free)
    8x50 Drill/Kick

    2x
    ...4x100 Kick 2:00 (Round #1: Br, #2: Fr)
    ...4x250 IM 4:00 (Round #1 100 Back; #2 100 Free)

    10x50 Drill/Swim

    50 warm-down

    Total:
    4350 yards
    75 minutes

  20. #40
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    Re: Workouts - freestyle + some IM

    10x100, 5-10 seconds rest
    1, 2, 3, 4: Fr, Ba, Br, Fl
    5, 6, 7: Fr, Ba, Br
    8, 9: Fr, Ba
    10: Fr


    400, 300, 200, 100: Swim on base interval of 1:20
    ~60 sec rest
    100, 200, 300, 400: Pull (no paddles) on base interval of 1:15


    500 Kick (4x {75 easy, 50 fast})


    50 easy


    Broken 100: 25, 10 sec rest, 50, 5 sec rest, 25


    100 swim


    Total:
    3750 yards
    60 min

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