If I haven’t mentioned this already, I am (was) a sprint freestyler. If I had to have a backup stroke, it would have to be breakstroke. I pretty much start drowning if I do anything over a 50 fly, and my mom always used to say that when I did backstroke, it looked like I was taking an easy “Sunday stroll”. I do occasionally get tired of doing all freestyle workouts though, which is when you will see me weave in an IM heavy day or even just a stroke day. Here’s a short and sweet stroke day, I think in this case, interval adjustments should be totally based on ability level/stroke you choose, so feel free to add/remove time if need be (I am not the best judge of stroke intervals, tbh).
W/U (800):
300 fr/bk/br by 25
200 long glide breaststroke
200 IM drill
4×25 fly @ :30 – odd drill, even swim
Main (1600):
2x {*can do different strokes for set #1&2
1×200 build @ bk – 3:00, fl – 3:20, br – 3:40
1×150 @ 2:30 – 25 fast, 50 easy x 2
1×100 build @ bk – 1:30, fl – 1:40, br – 1:50
1×50 FAST your stroke
50 easy
1x 100 build @ bk – 1:30, fl – 1:40, br – 1:50
1×75 @ 1:15 – 50 fast, 25 easy
1×50 build @ 1:00
3×25 FAST @ :30
50 easy}
Total: 2400