Hardy Freestyle Workout

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 windshield wiper scull

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 🙁