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Thread: Workouts - freestyle + some IM

  1. #61
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    Re: Workouts - freestyle + some IM

    2x
    ...200 Swim
    ...50 Kick
    ...200 Drill/Swim
    ...50 Stroke kick

    9x50 1:15
    2 pace (eg, :30), 1 fastish (eg, :28)

    4x
    ...25 all-out, finish on feet 1:00
    ...75 easy 2:00

    50 Easy

    50 Race from start

    100 warm-down

    Total:
    2050 yards

  2. #62
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    Re: Workouts - freestyle + some IM

    LAST PRACTICE BEFORE SHAVE/TAPER MEET

    500 Swim
    400 SKDS by 25
    300 IM, Build each 75

    2x
    ...Broken 100 (25, 10 SR, 50, 15 SR, 25) 2:30

    100 Scull/drill


    200 Easy

    Total: 1700 yards

  3. #63
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    Re: Workouts - freestyle + some IM

    300 FRIM
    8x50 Kick/Drill IMO :50
    6x50 CH Drill/Swim :50

    100 IM Kick 2:00
    200 IM 3:00
    100 IM Kick 2:00
    300 IM (50 Stroke + 25 Free) 4:30
    100 IM Kick 2:00
    400 IM (50 Stroke + 50 Free) 6:00
    100 IM Kick 2:00
    500 IM (50 Stroke + 75 Free) 7:30
    100 IM Kick 2:00
    100 IM Race

    200 warm-down

    Total:
    3200 yards
    60 minutes
    Focus: Aerobic conditioning

  4. #64
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    Re: Workouts - freestyle + some IM

    400 Swim
    100 Kick
    300 Pull
    100 Kick

    3x
    ...3x200, Desc 1-3
    1st Round: 2:50, 2:45, 2:40
    2nd Round: 2:45, 2:40, 2:35
    3rd Round: 2:40, 2:35, 2:30


    8x50 :60
    Odd: Easy choice
    Even: Fast fly

    100 Warm-down

    Total:
    3200 yards
    60 minutes

  5. #65
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    Re: Workouts - freestyle + some IM

    2x
    ...200 Swim
    ...50 Kick
    8x50 10 SR (Odds: Free Kick/Drill; Evens: Br Drill/Swim)
    4x25 :30 UW kick with fins

    8x 20 seconds sprint kick, 10 seconds easy kick (4 minutes continuous kick)

    2x (all BR)
    ...2x100 1:50
    ...2x75 1:25
    ...2x50 :55
    ...2x25 :25

    1000 Pull with paddles

    200 warm-down

    Total:
    3400 yd
    60 minutes

  6. #66
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    Re: Workouts - freestyle + some IM

    300 Swim
    200 Rev IM Drill/Swim
    100 Kick
    4x75 10 SR (#1: Fl/Ba/Br, #2: Ba/Br/Fl, etc)
    100 Kick

    2x (2nd round with fins)
    ...200 Kick 4:00 (3:20 with fins)
    ...100 Drill/Easy 1:40
    ...2x100 Kick 2:00 (1:40 with fins)
    ...100 Drill/Easy 1:40
    ...4x50 Kick 1:00 (:50 with fins)
    ...100 Drill/Easy 1:40

    12x50 1:00 (3 drill, 1 DPS)

    Total:
    3400 y
    60 min

  7. #67
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    Re: Workouts - freestyle + some IM

    300 Swim
    8x25 Over/under (Odds: 10 SR, Evens: 20 SR)
    300 Drill/swim
    4x50 :50 (#1 1st 1/3 fast; #2 2nd 1/3 fast; #3 3rd 1/3 fast; #4 fast)

    16x25 IMO :30 (100 Race Pace; BR on :35)

    50 easy

    2x
    ...2x100 1:20
    ...2x100 1:15
    ...1x100 1:20
    ...1x100 1:10

    50 easy

    16x25 IMO :30 (100 Race Pace; BR on :35)

    100 warm-down

    Total:
    3200 yards
    60 minutes

  8. #68
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    Re: Workouts - freestyle + some IM

    500 Swim
    200 Kick
    6x50 Drill/Build :50

    2x
    ...10x100 1:20
    ... :60 rest

    100 warm-down

    Total:
    3100 yards
    50 minutes

  9. #69
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    Re: Workouts - freestyle + some IM

    4x (continuous)
    ...100 Free
    ...100 Back
    ...50 Kick u/w

    8x (4 minute kick with fins)
    ...Fast kick for :20
    ...Easy kick for :10

    4x
    ...250 IM (#1: 100 Fly, #2 100 Back, etc
    ...4x50 :50 (Br on :60) R-IMO by round (eg, Round 1 is 4x50 Fr)

    100 warm-down

    Total:
    3150 yards
    60 minutes

  10. #70
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    Re: Workouts - freestyle + some IM

    300 Swim
    300 IM Drill
    200 Swim
    200 IM

    2x
    ...8x50 :55 (200 Race pace)
    ...2x50 :60 (Scull down, drill back)

    200 Kick
    50 6 Kick/Pull
    50 Catch-up

    2x
    ...6x50 :50 (200 Race pace)
    ...2x50 :60 (Scull down, drill back)

    Total:
    3100 yards
    60 minutes

  11. #71
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    Re: Workouts - freestyle + some IM

    1000 SKIDS (200 each of swim, kick, im, drill, swim)

    3x
    ...200 Kick 4:00
    ...4x50 :50 (10 uw kicks off each wall)

    4x300 Pull 4:00 (neg. split)

    100 warm-down

    Total:
    3500 yards
    60 minutes

  12. #72
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    Re: Workouts - freestyle + some IM

    400 Swim
    300 IM KDS
    4x50 :50 (#1 1st 1/3 Fast, #2 2nd 1/3, #3 3rd 1/3, #4 all fast)
    100 Drill/swim

    3x100 2:00 all-out

    4x
    ...25 :25
    ...50 :40
    ...75 :55
    ...100 1:10

    2x
    ...3x100 Back 1:30
    ...4x50 Br :60 (1st 25: 2 kicks & a pull, 2nd 25: swim)

    100 warm-down

    Total:
    3400 yards
    60 minutes
    Last edited by hurrgtsa; April 22nd, 2016 at 06:10 PM.

  13. #73
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    Re: Workouts - freestyle + some IM

    300 Swim
    200 Kick/drill
    300 IM
    4x50 Thirds Backstroke :50 (#1: 1st 1/3 fast, #2: 2nd 1/3 fast; #3 1/3 fast; #4: all fast)

    4x50 race 1:15

    300 3:30
    200 3:30 (easy)
    2x150 1:45
    200 3:30 (easy)
    3x100 1:10
    200 3:30 (easy)
    6x50 (2 on :35, 1 on :40)
    200 3:30 (easy)

    100 kick for time

    100 warm-down

    Total:
    3400 yards
    60 minutes

  14. #74
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    Re: 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

  15. #75
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    Re: Workouts - freestyle + some IM

    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

  16. #76
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    Re: Workouts - freestyle + some IM

    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

  17. #77
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    Re: Workouts - freestyle + some IM

    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

  18. #78
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    Re: Workouts - freestyle + some IM

    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

  19. #79
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    Re: Workouts - freestyle + some IM

    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 )
    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

  20. #80
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    Re: Workouts - freestyle + some IM

    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
    Last edited by hurrgtsa; May 4th, 2016 at 02:46 PM.

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