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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
    100 Swim 200 Drill/Swim by 25 300 IM Kick/Drill/Swim 400 Swim or Pull 2x ...3x100 Back 1:30 ...6x50 Back or Fly :50 (#1: 4 kicks off each wall, #2: 5 kicks, ...#6: 9 kicks) 4x ...125 Free 2:00 fast ...100 Stroke or IM 2:00 fast ...25 Easy 1:00 100 warm-down Total: 3300 yards 60 minutes
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  • over 8 years ago
    100 Swim 200 Drill/Swim by 25 300 IM Kick/Drill/Swim 400 Swim or Pull 2x ...3x100 Back 1:30 ...6x50 Back or Fly :50 (#1: 4 kicks off each wall, #2: 5 kicks, ...#6: 9 kicks) 4x ...125 Free 2:00 fast ...100 Stroke or IM 2:00 fast ...25 Easy 1:00 100 warm-down Total: 3300 yards 60 minutes
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