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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 (50 Free, 50 Stroke IMO, 50 Free) 8x75 1:20 Kick, Drill, Swim by 25 3x ...100 1:30 (50 Fly, 50 Back) ...200 2:55 FrIM (IM but replace Fly with Free) 4x100 1:10 50 Back 1:30 3x100 1:10 50 Back 1:30 2x100 1:05 50 Back 1:30 1x100 Fast 100 Swim Total: 3350 Yards 60 minutes
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  • over 9 years ago
    Warm-up 4x150 2:05 (50 Free, 50 Stroke IMO, 50 Free) 8x75 1:20 Kick, Drill, Swim by 25 3x ...100 1:30 (50 Fly, 50 Back) ...200 2:55 FrIM (IM but replace Fly with Free) 4x100 1:10 50 Back 1:30 3x100 1:10 50 Back 1:30 2x100 1:05 50 Back 1:30 1x100 Fast 100 Swim Total: 3350 Yards 60 minutes
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