Freestyle Workouts

Yards		Set Description						STK
	1x{	1 on 15:00 Stretch
1,000	1x{	1 x 200 on 3:30 Swim						STK
	{	1 x 200 on 4:00 Pull						STK
	{	1 x 200 on 5:00 Kick						STK
	{	1 x 200 on 4:00 Drill						STK
	{	1 x 200 on 3:30 Swim						STK
1,800	4x{	1 x 150 on 3:00						FR
	{	1-Sprint, 2-DPS, 3-Sprint
	{	1 x 300 on 5:00 DPS						FR
250	1x{	10 x 25 Firestone Set on 1:00						FR
1,200	1x{	8 x 50 on 1:00 Pull w/ paddles						FR
	{	8 x 50 on 1:00 Kick w/fins						FR
	{	8 x 50 on 1:00 Swim						FR
250	1x{	1 x 250 WD						STK
			4,500			Yards

Yards		Set Description						STK
	1x{	1 on 15:00 Stretch
1,000	1x{	500 on 10:00 swim						STK
	{	250 on 5:00 Pull						STK
	{	250 on 5:00 Kick						STK
1,200	3x{	400 on 7:00 Swim						FR
	{	1 - Paddles and Fins						FR
	{	2 - Paddles and Buoy						FR
	{	3 - Swim						FR
1,500	1x{	500 on 10:00 Swim						FR
	{	400 on 7:00 Swim						FR
	{	300 on 5:30 Swim						FR
	{	200 on 3:30 Swim						FR
	{	100 on 1:45 Swim						FR
800	3x{	200 on 6:00 D-S-B-R by 50						FR
300	1x{	300 on 6:00 Warm Down
4,800

Yards		Set Description				STK
	1x{	1 on 20:00 Stretch
700	1x{	1 x 300 swim on 5:00				FR
	{	0-Gator Walls     E-7yd walls
	{	1 x 200 on 3:30 pull				STK
	{	1 x 200 on 4:00 kick				STK
1,800	1x{	1 x 50 on :45				FR
	{	1 x 100 on 1:30				FR
	{	1 x 150 on 2:15				FR
	{	1 x 200 on 3:00				FR
	{	1 x 250 on 3:45				FR
	{	1 x 300 on 4:30				FR
	{	1 x 250 on 4:05				FR
	{	1 x 200 on 3:20				FR
	{	1 x 150 on 2:30				FR
	{	1 x 100 on 1:40				FR
	{	1 x 50 on :50				FR
	1x{	2 x 25 meter kickboard races				STK
	1x{	1 on 10:00 Starts/Relays				STK
	1x{	200 Warm Down

Yards		Set Description				STK
	1x{	1 on 15:00 Stretch
1,000	1x{	1 x 200 on 5:00 Choice Drill				STK
	{	1 x 200 on 4:00 pull				STK
	{	1 x 200 on 5:00 Kick				STK
	{	1 x 200 on 4:00 Swim				STK
	{	1 x 400 on 8:00 IM Dr/S				IM
1,000	1x{	4 x 50 on 1:15 Kick				FR
	{	4 x 50 on 1:00 Pull				FR
	{	4 x 150 on 2:00 Build				FR
1,800	2x{	10 x 50 on 1:00				FR
	{	O-Sprint, E-ez				FR
	{	2 x 200 on 3:30 Swim				FR
300	1x{	3 x 100 DPS on 1:50				FR
400	1x{	1 x 400 Warm down				STK
4,500

Yards		Set Description				STK	Pace
	1x{	1 on 15:00 Stretch
800	1x{	1 x 200 on 4:00 swim				STK	2:00
	{	4 x 50 on 1:00 IM Drill				IM	2:00
	{	4 x 50 on 1:00 IM Kick				IM	2:00
	{	1 x 200 on 4:00 Pull				STK	2:00
600	2x{	3 x 100 on 2:30 IM Kick				IM	2:30
	{	1 - FL/BA				IM	2:30
	{	2 - BA/BR				IM	2:30
	{	3 - BR/FR				IM	2:30
2,000	1x{	1 x 500 on 12:30				FR	2:30
	{	1 x 100 Choice on 2:30				STK	2:30
	{	1 x 400 on 9:20				FR	2:20
	{	1 x 100 Choice on 2:30				STK	2:30
	{	1 x 300 on 6:30				FR	2:10
	{	1 x 100 Choice on 2:30				STK	2:30
	{	1 x 200 on 4:00				FR	2:00
	{	1 x 100 Choice on 2:30				STK	2:30
	{	1 x 100 on 1:50				FR	1:50
	{	1 x 100 Choice on 2:30				STK	2:30
200	1x{	4 x 50 on 1:00				STK	2:00
	{	O-Fast     E-easy no Free
400	1x{	1 x 400 Warm Down
4000

Yards		Set Description				STK	Pace
	1x{	1 on 15:00 Stretch
1,200	1x{	1 x 400 on 7:00 Swim				FR	1:45
	{	1 x 200 on 3:30 Pull				FR	1:45
	{	1 x 200 on 4:00 IM Kick				IM	2:00
	{	4 x 100 on 1:45 Choice Swim				STK	1:45
800	2x{	4 x 50 on 1:00 25-SK/25-CH				STK	2:00
	{	2 x 100 on 1:50 Pull w/paddles				FR	1:50
1,200	3x{	1 x 100 on 2:00 Drill				FR	2:00
	{	1 x 100 on 1:50 DPS				FR	1:50
	{	1 x 100 on 1:45 Build				FR	1:45
	{	1 x 100 on 1:45 Fast				FR	1:45
1,200	8x{	1 x 100 on 1:45 Descend				FR	1:45
	{	1 x 50 on :50 Sprint				FR	1:40
300	1x{	300 Warm down
4,700

Yards		Set Description				STK	Pace
	1x{	1 on 15:00 Stretch
1,600	1x{	1 x 400 on 7:00 Smooth Swim				STK	1:45
	{	2 x 200 on 3:30 pull				STK	1:45
	{	4 x 100 on 1:50 Kick IM Order				IM	1:50
	{	8 x 50 on :50 O-FR, E-CH				FR	1:40
800	4x{	1 x 100 on 2:00 Drill				IM	2:00
	{	1 x 100 on 1:50 Swim				IM	1:50
	{	IM Order by Round
1,300	1x{	1 x 300 on 6:00 Brth 3/5 by 50				FR	2:00
	{	2 x 150 on 1:30 Sprint in/out of the wall				FR	1:40
	{	4 x 75 on 1:15 S/D/S				FR	1:40
	{	8 x 50 on :50 O-Sprint, E-EZ				FR	1:40
200	1x{	8 x 25 on 1:00 Firestone				FR	4:00
400	1x{	4 x 100 on 1:40 DPS				FR	1:40
300	1x{	1 x 300 Warm down
4,600