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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
    500 Swim 400 IM Drill/Swim by 25 300 Choice KDS by 25 200 Pull 100 Swim 2x ...4x25 15y fast w/6 (or more) uw kick :40 ...2x25 Fast kick :40 2x ...Broken 100 (25, 10 SR, 50, 10 SR, 25) 2:00 ...100 Easy 2:00 4x ...200 IM 3:00 ...50 Kick IMO 1:00 100 swim Total: 3300 60 min
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  • over 8 years ago
    500 Swim 400 IM Drill/Swim by 25 300 Choice KDS by 25 200 Pull 100 Swim 2x ...4x25 15y fast w/6 (or more) uw kick :40 ...2x25 Fast kick :40 2x ...Broken 100 (25, 10 SR, 50, 10 SR, 25) 2:00 ...100 Easy 2:00 4x ...200 IM 3:00 ...50 Kick IMO 1:00 100 swim Total: 3300 60 min
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