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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
    400 Swim 300 IM KDS 200 Kick 100 Pull 8x25 :40 Odds: Fly kick; Evens: 1/2 fast All at 200 pace… 6 x 50 @ 1:30 1 x 50 @ 1:20 1 x 50 @ 1:10 1 x 50 @ 1:00 1 x 50 @ :50 3x …200 Free 2:40 …100 Back 1:25 …50 Kick 1:00 Broken 100 (25, 5 SR, 50, 5 SR, 25) 150 swim Total: 3000
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  • over 8 years ago
    400 Swim 300 IM KDS 200 Kick 100 Pull 8x25 :40 Odds: Fly kick; Evens: 1/2 fast All at 200 pace… 6 x 50 @ 1:30 1 x 50 @ 1:20 1 x 50 @ 1:10 1 x 50 @ 1:00 1 x 50 @ :50 3x …200 Free 2:40 …100 Back 1:25 …50 Kick 1:00 Broken 100 (25, 5 SR, 50, 5 SR, 25) 150 swim Total: 3000
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