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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 300 Swim 300 IM Kick/Drill/Swim by 25 6x50 Drill/Distance-per-stroke :50 100 Kick 3x ...100 IM 1:30 ...75 1:05 (Round 1: 25 Fly, 25 Ba, 25 Br; Round 2: 25 Fly, 25 Br, 25 Fr; Round 3: 25 Fly, 25 Fr, 25 Ba) ...50 :50 (Round 1: 25 Fly, 25 Ba; Round 2: 25 Fly, 25 Br; Round 3: 25 Fly, 25 Fr) ...25 Fly :25 Following is choice stroke and choice between swim or pull 4x100 1:25, Desc 1-4 50 Easy 1:00 4x100 1:20 Desc 1-4 50 Easy 1:00 4x100 1:15 Desc 1-4 50 Kick for time 100 warm-down Total: 3200 yards 60 minutes
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  • over 9 years ago
    Warm-up 300 Swim 300 IM Kick/Drill/Swim by 25 6x50 Drill/Distance-per-stroke :50 100 Kick 3x ...100 IM 1:30 ...75 1:05 (Round 1: 25 Fly, 25 Ba, 25 Br; Round 2: 25 Fly, 25 Br, 25 Fr; Round 3: 25 Fly, 25 Fr, 25 Ba) ...50 :50 (Round 1: 25 Fly, 25 Ba; Round 2: 25 Fly, 25 Br; Round 3: 25 Fly, 25 Fr) ...25 Fly :25 Following is choice stroke and choice between swim or pull 4x100 1:25, Desc 1-4 50 Easy 1:00 4x100 1:20 Desc 1-4 50 Easy 1:00 4x100 1:15 Desc 1-4 50 Kick for time 100 warm-down Total: 3200 yards 60 minutes
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