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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 4x150 2:05 (100 Free, 50 Choice) 8x50 :45 (Breathing every 3, 5, 7, 9 by 50) 8x50 Kick 1:00 (IM Order) 6x (Odd rounds #1 Fl, #3 Bk, #5 Br; Even rounds, Free) ...50 Fast 1:00 ...2x25 Fast :30 3x500 6:10 (#1 Swim, #2 Pull, #3 Pull with paddles) 100 Swim Total 3600 Yards 60 minutes
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  • over 9 years ago
    Warm-up 4x150 2:05 (100 Free, 50 Choice) 8x50 :45 (Breathing every 3, 5, 7, 9 by 50) 8x50 Kick 1:00 (IM Order) 6x (Odd rounds #1 Fl, #3 Bk, #5 Br; Even rounds, Free) ...50 Fast 1:00 ...2x25 Fast :30 3x500 6:10 (#1 Swim, #2 Pull, #3 Pull with paddles) 100 Swim Total 3600 Yards 60 minutes
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