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Thread: Workouts - freestyle + some IM

  1. #81
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    Dec 2014
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    Re: Workouts - freestyle + some IM

    Long course! (Not written by me)

    400 (50 Drill, 50 Stroke, 50 Drill, 50 Free)

    400 Pull :30 SR
    400 Swim :30 SR
    300 Pull :30 SR
    300 Swim :30 SR
    200 Pull :30 SR
    200 Swim

    All on :45...
    4x50 Make interval
    1x50 Hard
    3x50 Make interval
    1x50 Hard
    2x50 Make interval
    1x50 Hard

    2x100 Easy 1:45

    200 Fast

    200 warm-down

    Total:
    3400m
    60 minutes
    Last edited by hurrgtsa; May 6th, 2016 at 09:23 PM.

  2. #82
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    Re: Workouts - freestyle + some IM

    Long Course!

    400 swim
    2x200 IM (25 Free, 25 Stroke)
    4x50 (Odds: 12.5 fast, 25 easy, 12.5 fast; evens: 25 fast, 25 easy)
    100 Kick

    12x50 :60, hold 200 pace
    300 Pull
    200 Kick
    4x50 :60, hold 200 pace

    200 swim

    Total:
    2600m
    <60 minutes

  3. #83
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    Re: Workouts - freestyle + some IM

    Short course

    3x
    ...2x100 Fr 1:20
    ...1x100 Bk 1:30
    100 K (Fr, Bk, Fl, Fr)

    4x800 10:00
    #1: swim
    #2: pull (no paddles)
    #3: pull (paddles)
    #4: pull (paddles + Finis ultimate drag suit)

    100 swim

    Total:
    4300y
    60 minutes

  4. #84
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    Dec 2014
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    176

    Re: Workouts - freestyle + some IM

    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

  5. #85
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    Dec 2014
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    176

    Re: Workouts - freestyle + some IM

    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

  6. #86
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    Re: Workouts - freestyle + some IM

    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

  7. #87
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    Dec 2014
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    176

    Re: Workouts - freestyle + some IM

    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

  8. #88
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    Dec 2014
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    176

    Re: Workouts - freestyle + some IM

    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

  9. #89
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    Re: Workouts - freestyle + some IM

    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

  10. #90
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    Dec 2014
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    176

    Re: Workouts - freestyle + some IM

    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

  11. #91
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    Re: Workouts - freestyle + some IM

    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

  12. #92
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    Re: Workouts - freestyle + some IM

    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

  13. #93
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    Re: Workouts - freestyle + some IM

    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

  14. #94
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    Re: Workouts - freestyle + some IM

    4x100 1:20
    300 R-IM KDS
    4x50 BC, 10 Br rest
    4x25 12.5 easy/fast

    5x250 3:20
    #1: Pace
    #2: Build each 50
    #3: Negative split
    #4: Build by 50 (Descend by 50s)
    #5: Fast

    50 easy

    2x
    ...3x100 Bk 1:30
    ...2x50 Bk 1:00 (25 kick, 25 fast)

    4x50 Fly 1:00 (#1: 6 fast strokes, #2: 8 fast strokes, #3: 10 fast strokes, #4: 12 fast strokes)
    4x50 Free 1:00 (25 easy, 25 fast)

    100 warm-down

    Total:
    3600 yards
    60 minutes

  15. #95
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    Re: Workouts - freestyle + some IM

    400 Swim
    300 R-IM KDS
    200 Pull
    100 Kick

    6x100 1:15 Pace

    2x (all with fins)
    ...8x25 :35 (Odds: Alternate UW kick & fly K on back; Evens: Fly br every 3)
    ...3x100 1:35 Scull/drill/swim/drill

    4x
    ...25 fast :30
    ...75 easy 1:30

    100 warm-down

    Total:
    3100 yards
    60 minutes

  16. #96
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    Re: Workouts - freestyle + some IM

    Monday: drylands (Crossfit "Murph")

  17. #97
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    Re: Workouts - freestyle + some IM

    Tuesday: long course

    1000 SKIDS

    800 swim, 30 SR
    600 pull, 30 SR
    400 swim, 30 SR
    200 pull

    8x50
    Odds: 25 fastish stroke, 25 easy free (alternate FL and BK by rounds) :60
    Evens: 50 fastish BR 1:15

    100 warm-down

    Total:
    3500m
    60+ minutes

  18. #98
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    Re: Workouts - freestyle + some IM

    Long-course

    400 swim
    2x200 Kick-Swim-Drill-Swim by 50
    4x50 :60 (fast/easy, easy/fast, fast, easy)

    10x50 :55 (200 pace)
    1:10 rest
    200 pull recovery 4:00 (BC 3/5)
    8x50 :55 (200 pace)
    1:20 rest
    100 pull recovery 3:00 (BC 3/5)
    6x50 :55 (200 pace)

    2x
    ...2x50 Kick 1:10
    ...1x100 Kick 2:20

    2x50 Fast Fly 1:30

    100 warm down

    Total:
    3100 m
    60 minutes

  19. #99
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    Re: Workouts - freestyle + some IM

    Thursday: long course

    4x100 1:30
    3x100 IM 1:45
    2x100 Kick/drill :20 SR
    4x25 Odd: swim, even: fast

    4x
    ...3x100 (#1: 1:40, #2: 1:40, #3: 1:50)
    Round 1: 50 Fly/50 Free; 50 Bk/50 Free; 50 Br/50 Fr
    Round 2: 100 Fly; 50 Bk/50 Free; 50 Br/50 Fr
    Round 3: 100 Fly; 100 Bk; 50 Br/50 Fr
    Round 4: 100 Fly; 100 Bk; 100 Br
    (If you can't do the whole 100 Fly (I couldn't), do as much as you can)

    3x300 Pull 4:30 (100 Free, 100 Back, 100 Free) with Finis ultra drag suit

    300 Kick

    2x50 Fast 1:15 with Finish ultra drag suit

    100 warm-down

    Total:
    3600m
    70 minutes

  20. #100
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    Re: Workouts - freestyle + some IM

    Friday: short-course

    400 swim
    300 IM KDS
    4x50 Thirds :50
    100 kick

    4x100 2:00 (4th 25 fly) all-out

    3x
    ...4x25 UW K :45
    ...100 Stroke K
    ...200 swim/drill

    100 swim

    Total:
    2700y
    60 min
    Last edited by hurrgtsa; June 6th, 2016 at 06:05 PM.

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