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Thread: Workouts - freestyle + some IM

  1. #121
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    Re: Workouts - freestyle + some IM

    Monday: *half* of "Barbara" crossfit workout

    5 rounds of 10 pullups, 15 pushups, 20 situps, 25 air squats. 3 minutes after each round.

  2. #122
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    Re: Workouts - freestyle + some IM

    Tuesday: long-course

    400 swim
    400 RIM (25 kick, 25 drill, 50 swim)
    4x50 :55 Build each

    3x
    ...4x50 Kick 1:10 (25 easy, 25 medium)
    ...3x100
    Round 1: Free Kick; 100's on 1:30 with last 25 fast
    Round 2: Fly kick (2 on back, 2 with board); 100's as 50 one-arm fly & 50 fly swim 1:45
    Round 3: 2 Br Kick, 2 Bk kick; 100 Back on 1:45, 100 Br on 2:00, 100 Back on 1:45

    5x200 Pull 2:40

    50 Easy
    50 Fast (:31)
    100 Easy

    Total:
    3700m
    70 min

  3. #123
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    Re: Workouts - freestyle + some IM

    Wednesday: long-course

    600 Swim
    200 IM
    4x50 (25 fast, 25 easy) :60

    2x100 Free, race 3:00 (1:04-5)
    200 Easy 4:00
    100 Fly, fast 3:00 (1:22)
    2x50 Fly, fast 1:30 (:37)
    200 Easy 4:00
    4x50 Free, race 1:30 (with Finis ultra drag suit, fins & paddles) (:28)
    100 Easy

    4x150 Kick with fins 2:20
    200 Fly kick on back with fins
    100 Fast kick with fins 1:30
    2x50 Fast kick with fins 1:00 (beat time from 100 kick)

    50 easy
    25 fast
    125 easy

    Total:
    3200m
    70 min
    Last edited by hurrgtsa; July 7th, 2016 at 03:32 PM.

  4. #124
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    Re: Workouts - freestyle + some IM

    Thursday: off

    Friday: off, still sick
    Last edited by hurrgtsa; July 8th, 2016 at 01:06 PM.

  5. #125
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    Re: Workouts - freestyle + some IM

    monday: long-course

    Will be starting gradual 2-week taper with last day of taper on Thursday, July 21


    600 free
    200 IM
    4x50 Build :60

    3x
    ...200 2:45
    ...100 1:20
    ...100 Back 1:45
    ...100 25 Kick, 50 Drill, 25 Swim 2:10

    4x
    ...100 (75 easy, 25 fast) 1:40
    ...50 (25 easy, 25 fast) :60
    (3rd round: easy is 1 arm fly, fast is fly)

    5x100 Fly with fins, all on :20 SR
    #1: 50 kick on back, 50 swim
    #2: 25 left arm, 25 right arm, 50 swim
    #3: 50 3-3-3 drill, 50 swim
    #4: 25 kick rotation, 25 drill, 25 kick, 25 swim
    #5: 50 kick rotation, 25 drill, 25 swim

    (kick rotation is underwater kick: 2 kicks, 2 kicks on left, 2 kicks on back, 2 kicks on right, repeat)

    400 kick with fins

    100 swim

    Total:
    4100m
    80 min

  6. #126
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    Re: Workouts - freestyle + some IM

    Tuesday: long-course

    400 swim
    300 IM (25 kick, 50 swim or drill)
    4x50 build
    4x25 build

    6x50 1:30 200 pace
    1x50 1:20 200 pace
    1x50 1:10 200 pace
    1x50 :60 200 pace
    1x50 :50 200 pace

    50 easy

    3x300 4:30 (50 Free, 100 Back, 100 Free, 50 Fly drill)

    300 Kick with fins (20 seconds hard, 10 seconds easy)
    300 Pull with paddles

    4x25 Turns (fast into wall, fast out)

    2 starts & breakouts

    100 easy

    Total:
    3250m
    ~75 min

  7. #127
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    Re: Workouts - freestyle + some IM

    Wednesday: long-course

    300 swim
    300 IM KDS
    400 (100 free, 50 kick, 100 back, 50 kick, 100 free)

    4x
    ...200 2:50 (first round was 2:45)
    ...100 1:25

    2x15m race from start

    4x
    ...50 scull/drill by 25 1:20
    ...50 kick/swim by 25 1:20

    4x
    ...50 kick (25 fast, 25 easy) 1:10
    ...50 kick (25 easy, 25 fast) 1:10

    100 easy

    Broken 100 Fly (15 SR at the 50) (1:10)
    :60 rest
    Fast 50 Fly (:34)

    100 swim

    Total:
    3500m
    ~70 min

  8. #128
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    Re: Workouts - freestyle + some IM

    Thursday: long course

    500 swim (200 free, 50 back)
    200 RIM drill
    100 kick
    4x50 1:00

    *** this part below not written by me

    All with fins...
    500 easy kick
    50 fly k on back
    100 (25 sprint, 75 easy)
    50 (12.5 spring, 37.5 easy)
    50 easy
    50 sprint (:28)
    100 kick
    100 sprint (:58)
    Fins off

    200 easy

    4x100 1:45 (#1: 25 fast; #2: 50 fast; #3: 75 fast; #4 100 fast (1:10))

    *** this part above not written by me

    250 easy kick with fins
    300 easy pull with paddles

    150 easy

    Total:
    3300m
    70 min

  9. #129
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    Re: Workouts - freestyle + some IM

    Friday: long-course (last hard set of season; next week bringing down yardage & intensity)

    300 Free
    300 IM KDS
    4x50 :60 (8 kicks each wall; Odds: BC 4, Evens: BC 5)
    100 Kick

    100 easyish with fins & paddles

    8x150 3:00 with fins and paddles.
    Odds: 50 all-out trying to meet or beat 50 goal time, 100 easy (:25, :26, :26, :25)
    Evens: 100 all-out trying to meet or beat 100 goal time, 50 easy (:57, :59, :60, :59)
    (Last round did on 3:30)

    400 Easy kick with fins (300 Back, 100 Fly)

    300 DPS pull, no paddles

    Broken 100 Fly (50, 15 SR, 50)

    200 swim

    Total:
    3300m
    ~70 min
    Last edited by hurrgtsa; July 19th, 2016 at 06:35 PM.

  10. #130
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    Re: Workouts - freestyle + some IM

    Monday: long-course

    500 swim
    400 IM KDSD
    300 KDS by 25s
    200 kick
    100 swim


    12x25 walls :45
    8 uw kick off wall (last 2 fly)




    12x50 :55
    2 Easy
    1 Fast (200 pace) (:34-:35)

    600 Easy pull, no paddles (Free/back by 100)

    100 swim

    Total:
    3100m
    60 min
    Last edited by hurrgtsa; July 19th, 2016 at 07:01 PM.

  11. #131
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    Re: Workouts - freestyle + some IM

    Tuesday: short-course

    400 swim
    300 IM KDS
    4x50 Drill/swim
    100 kick

    5x50 Easy kick :45 with fins (no board; some fly, some back, some free)

    5x100 1:40 (easy 75, build 25)

    300 Easy/DPS pull with paddles

    5x50 1:40
    #1: 37.5 easy, 12.5 fast
    #2: 25 easy, 25 fast
    #3: 12.5 easy, 37.5 fast
    #4: 25 easy, 25 fast
    #5: 37.5 easy, 12.5 fast

    Broken 100 Fly (25, 10 SR, 50, 25 SR) (:58-9)

    200 swim

    Total:
    60 min
    3100 yards

  12. #132
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    Re: Workouts - freestyle + some IM

    Wednesday: long course

    400 swim
    300 IM KDS
    200 kick
    4x25 build :45

    4x100 (25 scull, 25 drill, 25 kick or scull, 25 swim) 2:15
    4x50 25 drill, 25 build 1:15

    150 easy

    8x25 turns (12.5 from wall) 20 SR

    50 easy

    4x50 (25 sprint, 25 easy) 30 SR

    100 easy

    4x50 (12.5 sprint, 37.5 easy) 30 SR

    100 easy

    Total:
    2600m
    60+ min

  13. #133
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    Re: Workouts - freestyle + some IM

    Thursday: long-course

    LAST PRACTICE BEFORE MEET

    500 swim (100 fr, 50 bk)
    4x100 (Free on 1:30 (1:08), Back/Fly drill on 1:50, Free on 1:30, Back/Fly drill on 1:50)
    300 IM KDS
    4x50 Easy kick 20 SR
    2x50 30 SR (Build each 25) (:34)

    Broken 100 Free (50, 20 SR, 50) (:29+:31=:00)

    250 easy

    Total:
    1850m
    ~45 min

  14. #134
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    Re: Workouts - freestyle + some IM

    Back to short-course...

    400 swim
    100 fly K on back
    400 IM drill/swim by 25
    100 IM K

    Below set is continuous. All K is with fins. No paddles on the pull. All pull intervals are based on 1:25 interval and all K on 1:35

    4x100 Free 1:30
    400 Pull 5:40
    400 Kick 6:20
    3x100 Free 1:25
    300 Pull 4:15
    300 Kick 4:45
    2x100 Free 1:20
    200 Pull 2:50
    200 Kick 3:10
    1x100 Free 1:15
    100 Pull 1:25
    100 Kick 1:35

    100 swim

    Total:
    60 min
    4100y

  15. #135
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    Re: Workouts - freestyle + some IM

    800 SKIP
    4x50 Build IMO :50

    3x
    ...100 Br K 2:00
    ...4x25 Fr :30 (100 pace) (:12-:13)
    ...4x25 Br :35 (100 pace) (:18-:20)
    100 Br K 2:00

    1000 pull (no paddles)

    100 swim

    Total:
    3100y
    60 min

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