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