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Thread: Workouts - freestyle + some IM

  1. #41
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    Re: Workouts - freestyle + some IM

    100 Swim
    200 Drill/Swim by 25
    300 IM Kick/Drill/Swim
    400 Swim or Pull

    2x
    ...3x100 Back 1:30
    ...6x50 Back or Fly :50 (#1: 4 kicks off each wall, #2: 5 kicks, ...#6: 9 kicks)

    4x
    ...125 Free 2:00 fast
    ...100 Stroke or IM 2:00 fast
    ...25 Easy 1:00

    100 warm-down

    Total:
    3300 yards
    60 minutes

  2. #42
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    Re: Workouts - freestyle + some IM

    4x
    ...200 swim (odd rounds: free, even rounds: back)
    ...50 kick (IMO by round)

    4x25 :30 12.5 easy, fast

    3x
    ...4x25 Drill :30
    ...4x100 1:10 (This is intended to be a touch-and-go interval; and if (when) you miss it, don't let up: keep going)
    ...2x50 Kick 1:10

    4x100 Pull 1:30

    100 warm-down

    Total:
    3400 yards
    60 minutes
    Last edited by hurrgtsa; March 11th, 2016 at 03:29 PM.

  3. #43
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    Re: Workouts - freestyle + some IM

    500 Swim
    2x
    ...50 Kick 1:00
    ...50 Drill :55
    ...50 (25 Fast/25 Easy) :45

    8x150 Pull 2:00 (no paddles)
    Odd: easy
    Even: fast

    2x (all w/ fins)
    ...100 easy Kick 1:40
    ...75 swim 1:05
    ...50 kick fast :40
    ...25 fly kick :25

    50 choice race

    4x200 pull 3:00 (steady; with Finis ultra drag suit)
    odd: no paddles
    even: paddles

    150 warm-down

    Total:
    3700 yards
    60+ minutes

  4. #44
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    Re: Workouts - freestyle + some IM

    400 FRIM (Free instead of Fly)
    300 IM Kick/drill/swim
    4x50 (10 kicks each wall) :50
    100 Kick


    The 25's are choice stroke; should be holding 100 race pace on all 25's
    The kicks are easy/recovery
    16x25 :30

    100 Kick 3:00
    12x25 :30
    100 Kick 3:00
    8x25 :30
    100 Kick 3:00
    4x25 :25

    300 Pull 4:00 (DPS, easy)

    100 Kick for time

    300 warm-down

    Total:
    3000 yards
    60+ minutes

  5. #45
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    Re: Workouts - freestyle + some IM

    300 swim
    4x50 Drill/swim :50
    300 swim
    4x50 Kick/swim :55

    3x200 IM 3:10
    1x100 Fly 1:40
    2x200 IM 3:05
    2x100 Br 1:50
    1x200 IM 3:00
    3x100 Bk 1:30

    5x100 Kick 2:00
    (75 moderate, 25 all-out)

    100 warm-down

    Total:
    3400 yards

  6. #46
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    Re: Workouts - freestyle + some IM

    400 Swim
    300 IM Kick/Drill/Swim
    200 Swim/Drill/Swim/Kick
    4x25 :30 Fast/Easy

    2x…
    …4x25 Drill/swim :45
    …4x125 1:30
    …4x25 Drill/swim :45
    …2x250 3:00

    9x
    …:60 vertical kick
    …50 kick 1:15 (1st & 2nd round: moderate; 3rd round: fast; etc)

    50 Race Br

    150 warm-down

    Total: 4500 yd

  7. #47
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    Re: Workouts - freestyle + some IM

    8x100 1:30 Odds: Free, Evens: Back
    100 Kick
    4x25 12.5 fast :30

    3x150 4:00 FAST
    200 Recovery swim 3:00
    4x125 3:00 FAST
    200 Recovery swim 3:00
    4x75 2:00 FAST (last 2 with Finis "ultimate" drag suit)

    200 warm-down

    Total: 2850 yd

  8. #48
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    Re: Workouts - freestyle + some IM

    300 Swim
    200 IM Drill/swim
    100 Kick
    2x200 Pull 3:00 (3/5, 5)

    3x
    ...2x100 1:20 (3rd round Back: 1:30)
    ...100 Kick 2:00
    ...2x100 1:15 (3rd round Back: 1:25)
    ...2x50 Kick 1:00
    ...1x100 1:10 (3rd round Back: 1:20)
    ...4x25 Kick :30

    100 warm-down

    Total:
    3500 yards
    60 min

  9. #49
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    Re: Workouts - freestyle + some IM

    600 swim
    4x50 Kick 1:00
    4x50 Drill :50


    12x50 :55, 200 pace
    4x50 Drill :50
    4x50 Kick 1:00
    4x50 Swim :45 (8 kicks off each wall)
    Rest until next, next top (eg, rest at least :60)
    6x50 :55, 200 pace
    2x50 Drill :50
    2x50 Kick 1:00
    2x50 Swim :45 (8 kicks off each wall)

    25 Race

    125 Warm-down

    Total: 2950 yards

  10. #50
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    Re: Workouts - freestyle + some IM

    8x100 Choice 1:30
    8x25 :20 (2x: fast/easy, easy/fast, fast, easy)

    2x
    ...5x125 1:50 (#1: 1st 25 stroke, #2: 2nd 25 stroke,... #5: 5th 25 stroke)

    4x300 IM 4:30 with fins
    #1: Swim
    #2: 25 Kick/50 Swim
    #3: 50 Kick/25 Swim
    #4: Kick

    12x25 Kick :30 with fins (4 easy, 2 fast)

    Total:
    3750 yards
    60 minutes

  11. #51
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    Re: Workouts - freestyle + some IM

    300 Swim
    6x50 Kick 1:00
    300 IM KDS
    4x25 :30 (Fast kick, easy arms)

    8x100 1:30 (Descend 1-4, 5-8)
    4x50 Drill :60
    2x75 1:10 (Build by 25 to 100 pace)

    4x25 :45, all-out

    5x200 Pull 2:40 (no paddles)
    Odd: Negative split
    Even: Pace

    100 warm-down

    Total:
    3250 yards
    60 minutes

  12. #52
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    Re: Workouts - freestyle + some IM

    800 SKIP

    9x50 :55 (2 drill, 1 DPS)

    8x50 :55 From middle of pool so you're doing 2 turns.
    Build into each wall: fast turn & breakout

    3x
    ...125 Fast 2:30
    ...100 easy 2:00
    ...75 Fast 1:30
    ...50 Easy 1:00

    100 Easy kick: 15 seconds rest
    100 Kick for time

    100 warm-down

    Total:
    3000 yards
    60 minutes

  13. #53
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    Re: Workouts - freestyle + some IM

    400 Swim
    300 IM KDS
    200 Kick
    100 Pull

    8x25 :40
    Odds: Fly kick; Evens: 1/2 fast

    All at 200 pace…
    6 x 50 @ 1:30
    1 x 50 @ 1:20
    1 x 50 @ 1:10
    1 x 50 @ 1:00
    1 x 50 @ :50

    3x
    …200 Free 2:40
    …100 Back 1:25
    …50 Kick 1:00

    Broken 100 (25, 5 SR, 50, 5 SR, 25)

    150 swim

    Total:

    3000

  14. #54
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    Re: Workouts - freestyle + some IM

    4x
    ...200 (Odd rounds: swim, even rounds:IM)
    ...50 Kick


    12x25 (8@:30, 4@:25) 100 pace
    100 Drill/swim 2:00
    8x25 (4 @:25, 4@:20) 100 pace
    100 Drill/swim 2:00
    4x25 :20 100 pace
    100 Drill/swim 2:00


    50 Race 1:00
    50 Easy 1:00


    4x
    ...150 IM 2:20 (#1: 50 Fly/Ba/Br; #2: 50 Ba/Br/Fr; etc)
    ...100 CH Kick 3:00


    100 swim


    Total: 3100

  15. #55
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    Re: Workouts - freestyle + some IM

    800 FRIM
    100 Kick
    6x50 (2 Scull/DPS, 1 Fast/DPS) :55

    3x
    ...Broken 100 (50, :10 rest, 50) 2:00
    ...300 pace 4:00
    ...100 pull DPS 2:00

    4x100 pull
    2 on 1:20
    1 on 1:15
    1 on 1:10

    25 Race

    100 Swim

    Total: 3250

  16. #56
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    Re: Workouts - freestyle + some IM

    500 Swim
    400 IM Drill/Swim by 25
    300 Choice KDS by 25
    200 Pull
    100 Swim


    2x
    ...4x25 15y fast w/6 (or more) uw kick :40
    ...2x25 Fast kick :40


    2x
    ...Broken 100 (25, 10 SR, 50, 10 SR, 25) 2:00
    ...100 Easy 2:00


    4x
    ...200 IM 3:00
    ...50 Kick IMO 1:00


    100 swim


    Total: 3300
    60 min

  17. #57
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    Re: Workouts - freestyle + some IM

    300 Swim
    6x50 :50 25 Br/25 Fr
    200 Swim
    4x50 : 50 25 Drill/25 DPS

    8x25 :30 From middle of pool, build into wall, fast turn & breakout

    8x150 3:00 with fins & paddles
    Odds: 50 all-out; 100 easy (50 at or better than goal time for 50)
    Evens: 100 all-out; 50 easy (100 at or better than goal time for 100)

    3x200 (100 kick, 100 swim) 3:30 easy/recovery/warm-down. (1 & 2 easy with fins, 3 just warm-down)

    Total:
    3000 yards
    60+ min

    NEXT WEEK: TAPERING!

  18. #58
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    Re: Workouts - freestyle + some IM

    500 swim
    2x200 IM drill/swim by 25s
    300 KDS by 75s (odd: free, even: br)
    200 Pull
    100 Kick


    12x25 :45
    1: Drill
    2: DPS
    3: 15 fast
    4: 25 Fast


    12x50 :50
    2 Easy
    1 Fast (200 pace)


    6x100
    2 on 1:20
    1 on 1:15


    4x25’s “with” cords (NOT swimming against them)


    100 w/d


    Total: 3200
    Last edited by hurrgtsa; April 5th, 2016 at 06:08 PM.

  19. #59
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    Re: Workouts - freestyle + some IM

    400 swim (75 free, 25 stroke)
    2x75 KDS 1:30
    6x50 Kick 1:00

    2x
    ...25 scull :30
    ...50 scull/swim :60
    ...75 drill/swim/drill 1:30

    2x
    ...75 1:45 at 100 pace
    ...50 1:30 at 100 pace
    ...25 1:15 at 100 pace
    ...50 easy 1:00

    100 easy kick
    4x75 warm down 1:30

    Total:
    2100 yards
    < 60 minutes

  20. #60
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    Re: Workouts - freestyle + some IM

    10x100
    Odd: Fr, 3/5 1:25
    Even: Bk 1:35


    10x50 1:00
    Odd: Kick/drill
    Even: Scull/drill


    12x25 :35
    1: From blocks, fast breakout
    2: Build
    3: From blocks, 15y fast
    4: Easy


    2x
    ...50 race 1:30
    ...2x25 race 1:15
    ...50 Easy 1:30


    200 Warm-down


    Total: 2300

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