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 9 years ago

5x100 (Odds: 1:20, Evens: 1:30) 4x50 Build Br :55 3x100 (Kick, Scull, Drill, Build by 25s) 1:50 8x100 2:00 (50 Race, 50 easy) (Kick set inspired by www.youtube.com/watch 3x50 K 1:30 Fast 100 K 2:00 3x50 K 1:30 Fast 200 K 4:00 3x50 K 1:30 Fast 300 K 6:00 50 Easy 50 Race stroke 100 warm-down Total: 3050 yards 60 minutes
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hurrgtsa over 9 years ago

5x100 (Odds: 1:20, Evens: 1:30) 4x50 Build Br :55 3x100 (Kick, Scull, Drill, Build by 25s) 1:50 8x100 2:00 (50 Race, 50 easy) (Kick set inspired by www.youtube.com/watch 3x50 K 1:30 Fast 100 K 2:00 3x50 K 1:30 Fast 200 K 4:00 3x50 K 1:30 Fast 300 K 6:00 50 Easy 50 Race stroke 100 warm-down Total: 3050 yards 60 minutes
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