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Order and DOWNLOAD NOW complete daily workout for the stroke listed. This stroke is either the primary or secondary focus of the daily workout.

Most all workouts include other types of sets, (i.e. kick, tarzan, choice, etc.).

All workouts include a basic design which incorporates alternating upper body and lower body swimming. Each set is designed with specific effort parameters, specified distances which incorporate quality work and recovery into each set. Each set is also designed to maintain quality swimming throughout the workout.

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Description

3,000 Order Workout # 22-T6-3-CH3000
Choice/Top or 2nd stroke kick/swim warm up
Set 1 Top stroke swim
Set 2 Tarzan/partner racing free swim
Set 3 Overspeed
3,400 Order Workout # 23-T7-3-CH3400
Choice kick/swim warm up
Set 1 Choice swim paddles w/tarzan
Set 2 Choice swim
3,550 Order Workout # 21-T5-3-CH3550
Choice swim warm up
Set 1 Choice kick/swim
Set 2 2nd stroke kick
3,725 Order Workout # 21-T5-5-CH3725
Choice kick/swim warm up
Set 1 Reactions drills/starts/turns etc
Set 2 Choice swim/kick
4,000 Order Workout # 22-T6-4-CH4000
Choice/Top or 2nd stroke kick/swim warm up
Set 1 Choice/2nd stroke swim
Set 2 Top or 2nd stroke swim paddles
Set 3 Block sprints
4,000 Order Workout # 3-5-KC4000CH
IM swim warm up
Set 1 Kick with Tarzan partner racing
Set 2 Time sprint starts/turns/finishes
Set 3 Overspeed fly
4,025 Order Workout # 22-T6-2-CH4025
Short Choice swim warm up
Set 1 Top or 2nd stroke kick/swim
Set 2 Top or 2nd stroke swim paddles
4,050 Order Workout # 23-T7-2-CH4050
Short Choice kick/swim warm up
Set 1 Top or 2nd stroke kick
Set 2 Top or 2nd stroke swim
Set 3 Partner free swim racing/Overspeed
Set 4 Block sprints
4,100 Order Workout # 20-T4-3-CH4100
Choice/stroke swim w/tarzan warm up
Set 1 Top or 2nd stroke kick/swim
Set 2 Stroke swim
4,425 Order Workout # 19-T3-3-CH4425
Short Choice swim warm up
Set 1 Free/Top non-free swim
Set 2 Top or 2nd stroke kick
Set 3 Tarzan
4,500 Order Workout # 21-T5-4-CH4500
Choice kick/swim warm up
Set 1 Partner racing kick/Overspeed/Recovery
Set 2 Choice swim
4,500 Order Workout # 21-T5-2-CH4500
IM/Choice swim warm up
Set 1 Top stroke swim/kick
Set 2 Top stroke swim paddles
4,575 Order Workout # 19-T3-5-FR4575CH
Choice kick/swim warm up
Set 1 Free swim paddles
Set 2 Top or 2nd stroke kick
Set 3 Top or 2nd stroke swim
5,000 Order Workout # 22-T6-1-CH5000
Choice kick/swim w/tarzan warm up
Set 1 Top or 2nd stroke kick/swim w/tarzan
Set 2 Top stroke swim
Set 3 Overspeed
5,250 Order Workout # 20-T4-2-FR5250CH
IM/tarzan swim warm up
Set 1 Top stroke/2nd stroke kick w/partner racing free kick
Set 2 Free swim
Set 3 Overspeed
5,525 Order Workout # 19-T3-4-CH5525TA
Choice kick/swim warm up
Set 1 Choice kick/tarzan
Set 2 Choice partner racing kick
Set 3 Overspeed
5,550 Order Workout # 21-T5-1-CH5550
Choice kick/swim w/partner racing warm up
Set 1 Heart Rate swim
Set 2 Top or 2nd stroke kick/swim
Set 3 Free/Choice swim
Set 4 Overspeed
5,675 Order Workout # 4-1-CH5675ST
Free swim warm up
Set 1 Choice kick /Stroke swim/Partner racing/Tarzan
Set 2 Back or Breast Paddle swim
Set 3 choice/free kick set
6,150 Order Workout # 18-T2-4-IM6150CH
Short Choice swim warm up
Set 1 IM/stroke kick/swim
Set 2 2nd stroke kick/swim
Set 3 Top stroke swim
6,275 Order Workout # 20-T4-1-CH6275
Short Choice kick warm up
Set 1 Choice swim/ Top or 2nd stroke kick
Set 2 Choice swim/kick
Set 3 Top or 2nd stroke swim/tarzan
6,300 Order Workout # 6-5-FR6300CH
Free/Stroke swim warm up
Set 1 Free/Non-Free kick
Set 2 Fly swim
Set 3 Choice kick
Set 4 Choice swim Paddles
6,425 Order Workout # 19-T3-1-CH6425
Choice kick/swim warm up
Set 1 Top stroke/2nd stroke swim
Set 2 Top stroke/2nd stroke kick
Set 3 Top or 2nd stroke swim
Set 4 Choice kick
6,575 Order Workout # 9-4-CH6575
IM swim/kick warm up
Set 1 Stroke swim/kick
Set 2 Free/Non-Free swim/kick
Set 3 Choice kick/swim Paddles
Set 4 Overspeed
6,675 Order Workout # 17-T1-2-IM6675CH
IM kick/swim warm up
Set 1 IM kick/swim w/partner racing
Set 2 Top stroke/tarzan
Set 3 Stroke swim
Set 4 Stroke swim
Set 5 Overspeed
6,675 Order Workout # 17-T1-4-IM6675CH
IM/Choice kick/swim warm up
Set 1 Tarzan/swim
Set 2 Choice swim paddles
Set 3 Fly swim/ kick partner racing
Set 4 Recovery
Set 5 Overspeed
6,725 Order Workout # 17-T1-1-IM6725CH
Choice swim/tarzan warm up
Set 1 IM/Free swim
Set 2 Top stroke kick
Set 3 Top stroke swim
Set 4 2nd or 3rd stroke kick
Set 5 Top stroke swim Blocks
6,775 Order Workout # 6-1-IM6775CH
Choice swim warm up
Set 1 Free kick
Set 2 Fly swim/kick
Set 3 Non Free Paddle swim
Set 4 Free/Choice kick
7,825 Order Workout # 11-1-FR7825CH
IM/choice kick/swim warm up
Set 1 Free kick/swim paddles w/block sprint
Set 2 Top stroke/Non-free kick/swim
Set 3 Tarzan
10,000 Order Workout # 15-1-CH10000FR
Short Free swim warm up
Set 1 Free/IM swim w/tarzan
Set 2 Top stroke/2nd stroke kick
Set 3 Top stroke swim paddles
Set 4 2nd stroke swim if set 3 was Free
10,000 Order Workout # 15-2-CH10000FR
IM swim warm up
Set 1 Free/Non-free swim
Set 2 IM swim
10,000 Order Workout # 15-3-IM10000CH
Choice kick/swim warm up
Set 1 IM/stroke swim
Set 2 3rd and 4th stroke kick
Set 3 Top stroke swim
Set 4 Tarzan
10,000 Order Workout # 15-4-FR10000CH
Free kick/swim warm up
Set 1 Free swim
Set 2 Non-Free kick/swim
Set 3 Overspeed

 


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