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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 8 years ago
    Warm-up 4x ...100 Free 1:20 ...100 IM 1:30 (swim or drill) ...50 Kick 1:00 (RIMO by round) 2x ...5x200 2:30 (Leave on the next :30/:60 sec if you miss one) ...1:00 rest 5x200 Back kick 4:00 200 Easy swim 10x50 1:00 (25 drill, 25 stroke count/DPS) 10x50 :15 sec rest (25 scull, 25 swim) 50 Fast Fly 150 Warm-down Total: 5400 yards 90 minutes
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  • over 8 years ago
    Warm-up 4x ...100 Free 1:20 ...100 IM 1:30 (swim or drill) ...50 Kick 1:00 (RIMO by round) 2x ...5x200 2:30 (Leave on the next :30/:60 sec if you miss one) ...1:00 rest 5x200 Back kick 4:00 200 Easy swim 10x50 1:00 (25 drill, 25 stroke count/DPS) 10x50 :15 sec rest (25 scull, 25 swim) 50 Fast Fly 150 Warm-down Total: 5400 yards 90 minutes
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