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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
Parents
  • over 8 years ago
    500 Swim 2x ...50 Kick 1:00 ...50 Drill :55 ...50 (25 Fast/25 Easy) :45 8x150 Pull 2:00 (no paddles) Odd: easy Even: fast 2x (all w/ fins) ...100 easy Kick 1:40 ...75 swim 1:05 ...50 kick fast :40 ...25 fly kick :25 50 choice race 4x200 pull 3:00 (steady; with Finis ultra drag suit) odd: no paddles even: paddles 150 warm-down Total: 3700 yards 60+ minutes
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  • over 8 years ago
    500 Swim 2x ...50 Kick 1:00 ...50 Drill :55 ...50 (25 Fast/25 Easy) :45 8x150 Pull 2:00 (no paddles) Odd: easy Even: fast 2x (all w/ fins) ...100 easy Kick 1:40 ...75 swim 1:05 ...50 kick fast :40 ...25 fly kick :25 50 choice race 4x200 pull 3:00 (steady; with Finis ultra drag suit) odd: no paddles even: paddles 150 warm-down Total: 3700 yards 60+ minutes
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