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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
    800 SKIP 9x50 :55 (2 drill, 1 DPS) 8x50 :55 From middle of pool so you're doing 2 turns. Build into each wall: fast turn & breakout 3x ...125 Fast 2:30 ...100 easy 2:00 ...75 Fast 1:30 ...50 Easy 1:00 100 Easy kick: 15 seconds rest 100 Kick for time 100 warm-down Total: 3000 yards 60 minutes
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  • over 8 years ago
    800 SKIP 9x50 :55 (2 drill, 1 DPS) 8x50 :55 From middle of pool so you're doing 2 turns. Build into each wall: fast turn & breakout 3x ...125 Fast 2:30 ...100 easy 2:00 ...75 Fast 1:30 ...50 Easy 1:00 100 Easy kick: 15 seconds rest 100 Kick for time 100 warm-down Total: 3000 yards 60 minutes
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