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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
    4x ...200 (Odd rounds: swim, even rounds:IM) ...50 Kick 12x25 (8@:30, 4@:25) 100 pace 100 Drill/swim 2:00 8x25 (4 @:25, 4@:20) 100 pace 100 Drill/swim 2:00 4x25 :20 100 pace 100 Drill/swim 2:00 50 Race 1:00 50 Easy 1:00 4x ...150 IM 2:20 (#1: 50 Fly/Ba/Br; #2: 50 Ba/Br/Fr; etc) ...100 CH Kick 3:00 100 swim Total: 3100
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  • over 8 years ago
    4x ...200 (Odd rounds: swim, even rounds:IM) ...50 Kick 12x25 (8@:30, 4@:25) 100 pace 100 Drill/swim 2:00 8x25 (4 @:25, 4@:20) 100 pace 100 Drill/swim 2:00 4x25 :20 100 pace 100 Drill/swim 2:00 50 Race 1:00 50 Easy 1:00 4x ...150 IM 2:20 (#1: 50 Fly/Ba/Br; #2: 50 Ba/Br/Fr; etc) ...100 CH Kick 3:00 100 swim Total: 3100
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