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Workouts - freestyle + some IM

hurrgtsa
over 9 years ago
Assume no break between each round within a set unless specifically stated. Assume break between each set. The warmup sets are almost always 1000 yards. Warm-up 4x ...100 Free 1:20 ...100 Back 1:30 ...50 Kick Choice 1:00 8x75 (25 Fly, 25 Bk, 25 Br) 1:10 2x ...100 Free 1:15 ...200 Free 2:30 ...300 Free 3:45 4x (Reverse IM order by round) ... 4x25 :20 (Fr), :30 (Br), :25 (Bk, Fly). 5 u/w dolphin kicks on each 25 ... 100 Kick 2:00 100 Warm-down Total: 3700 yards 60 minutes
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  • over 9 years ago
    Warm-up 400 Swim 100 Kick 200 IM Drill 6x50 Choice Build :45 4x250 3:15 odd: swim even: pull 3x (All with fins; odd rounds: free, even round: choice) ...2x100 Kick on back 1:30 ...2x50 Fast kick with board 1:00 ...100 Fast swim (Round 1: 4x25 on :25, Round 2: 2x50 on :50, Round 3: 100) 100 Warm-down Total: 3300 yards 60 minutes
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  • over 9 years ago
    Warm-up 400 Swim 100 Kick 200 IM Drill 6x50 Choice Build :45 4x250 3:15 odd: swim even: pull 3x (All with fins; odd rounds: free, even round: choice) ...2x100 Kick on back 1:30 ...2x50 Fast kick with board 1:00 ...100 Fast swim (Round 1: 4x25 on :25, Round 2: 2x50 on :50, Round 3: 100) 100 Warm-down Total: 3300 yards 60 minutes
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