Workouts - freestyle + some IM

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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hurrgtsa over 10 years ago

300 FRIM (Free instead of Fly) 3x100 (25 Stroke drill, 25 free, 25 stroke, 25 free) 8x50 Drill/Kick 2x ...4x100 Kick 2:00 (Round #1: Br, #2: Fr) ...4x250 IM 4:00 (Round #1 100 Back; #2 100 Free) 10x50 Drill/Swim 50 warm-down Total: 4350 yards 75 minutes
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hurrgtsa over 10 years ago

300 FRIM (Free instead of Fly) 3x100 (25 Stroke drill, 25 free, 25 stroke, 25 free) 8x50 Drill/Kick 2x ...4x100 Kick 2:00 (Round #1: Br, #2: Fr) ...4x250 IM 4:00 (Round #1 100 Back; #2 100 Free) 10x50 Drill/Swim 50 warm-down Total: 4350 yards 75 minutes
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