Workouts - freestyle + some IM

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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hurrgtsa over 8 years ago

800 FRIM 100 Kick 6x50 (2 Scull/DPS, 1 Fast/DPS) :55 3x ...Broken 100 (50, :10 rest, 50) 2:00 ...300 pace 4:00 ...100 pull DPS 2:00 4x100 pull 2 on 1:20 1 on 1:15 1 on 1:10 25 Race 100 Swim Total: 3250
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hurrgtsa over 8 years ago

800 FRIM 100 Kick 6x50 (2 Scull/DPS, 1 Fast/DPS) :55 3x ...Broken 100 (50, :10 rest, 50) 2:00 ...300 pace 4:00 ...100 pull DPS 2:00 4x100 pull 2 on 1:20 1 on 1:15 1 on 1:10 25 Race 100 Swim Total: 3250
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