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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
    8x100 Choice 1:30 8x25 :20 (2x: fast/easy, easy/fast, fast, easy) 2x ...5x125 1:50 (#1: 1st 25 stroke, #2: 2nd 25 stroke,... #5: 5th 25 stroke) 4x300 IM 4:30 with fins #1: Swim #2: 25 Kick/50 Swim #3: 50 Kick/25 Swim #4: Kick 12x25 Kick :30 with fins (4 easy, 2 fast) Total: 3750 yards 60 minutes
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  • over 8 years ago
    8x100 Choice 1:30 8x25 :20 (2x: fast/easy, easy/fast, fast, easy) 2x ...5x125 1:50 (#1: 1st 25 stroke, #2: 2nd 25 stroke,... #5: 5th 25 stroke) 4x300 IM 4:30 with fins #1: Swim #2: 25 Kick/50 Swim #3: 50 Kick/25 Swim #4: Kick 12x25 Kick :30 with fins (4 easy, 2 fast) Total: 3750 yards 60 minutes
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