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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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Yardage Description
3,100 Order Workout # 2-4-FL3100TA
IM kick/swim warm up
Set 1 Fly swim/kick/drill
Set 2 Tarzan
Set 3 Overspeed
4,400 Order Workout # 1-3-TA4400KC
Free warm up
Set 1 Tarzan and kick
Set 2 Free/Fly kick
Set 3 Free kick Tarzan
Set 4 Top stroke not free kick/swim
4,500 Order Workout # 1-4-FR4500KC
IM warm up kick/swim
Set 1 Free kick
Set 2 Free and Tarzan
Set 3 Free kick
Set 4 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
6,775 Order Workout # 13-3S-TA6775IM
Free/Non-free swim warm up
Set 1 Free kick/tarzan
Set 2 Choice kick
Set 3 Free/IM swim
7,125 Order Workout # 14-2S-FLTA7125FR
Short IM swim warm up
Set 1 IM swim
Set 2 Fly/Free/Tarzan Block sprint kick/swim
Set 3 Free swim paddles
Set 4 Top stroke kick


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