Here’s a freestyle workout that I found challenging, but enjoyed swimming.
Warm Up (set: 500) – Running Total: 500
200 smooth swim
200 IM – 25 kick on back / 25 swim
4×25 build swim
Set 1 (set: 400) – Running Total: 900
16×25 fast free on interval with about :15R
– When you go too slow (missing a goal time), rest one interval, then continue. You may need to adjust the number of repeats here for yourself.
Set 2 (400) – 1300
200 kick with snorkel, fins, and swim keel. Alternate 25’s flutter and dolphin. Descend the 50’s 1-4
200 drill with snorkel and fins.
– 1st 100 alternate 25 fist and 25 hinge catchup.
– 2nd 100 alternate 25 fist and 25 regular catchup.
Set 3 (700) – 2000
4×150 done as: 100 medium, rest :10 seconds, 50 fast. The whole 150 is on an interval that gives you about :15-:30 seconds rest after the 50. 2:30 is what I chose.
1×100 easy recovery
Set 4 (1000) – 3000
I descended each group, either by effort or speed.
4×100 aerobic pace
– take extra rest
3×100 strong
– take extra rest
2×100 faster
– take extra rest
1×100 fastest
Set 5 (300) 3300
1×100 easy recovery
1×200 pull with snorkel and paddles. Focus on distance per stroke and catch.
Set 6 (200) 3500
4 Rounds:
1×25 – 12.5 tarzan, then coast to the wall
1×25 – swim, quarters pattern. Add a little fast each round, pattern below:
#1 6.25 sprint, then coast.
#2 12.5 sprint, then coast.
#3 18.75 sprint, then coast.
#4 25 sprint
Warm Down (125) 3625
The same warm down I always do:
1×25 “chair/sitting scull” – I travel down the pool, about :15 seconds forward, sideways, backwards, other side, and then forward till the end of the 25. (alternate version).
1×25 backwards freestyle
1×25 sculling on back, feet first
1×25 zen dolphin dives with a leap out of the pool at the end
PDF Version – but the font is tiny and the warm down is on a second page 🙁