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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 2x200 IM drill/swim by 25s 300 KDS by 75s (odd: free, even: br) 200 Pull 100 Kick 12x25 :45 1: Drill 2: DPS 3: 15 fast 4: 25 Fast 12x50 :50 2 Easy 1 Fast (200 pace) 6x100 2 on 1:20 1 on 1:15 4x25’s “with” cords (NOT swimming against them) 100 w/d Total: 3200
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  • over 8 years ago
    500 swim 2x200 IM drill/swim by 25s 300 KDS by 75s (odd: free, even: br) 200 Pull 100 Kick 12x25 :45 1: Drill 2: DPS 3: 15 fast 4: 25 Fast 12x50 :50 2 Easy 1 Fast (200 pace) 6x100 2 on 1:20 1 on 1:15 4x25’s “with” cords (NOT swimming against them) 100 w/d Total: 3200
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