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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
3,025 Order Workout # 7-2-FR3025FL
IM kick/swim warm up
Set 1 Top Stroke swim set
Set 2 Tarzan
Set 3 Overspeed
4,000 Order Workout # 20-T4-5-IM4000FR
IM swim w/tarzan warm up
Set 1 Recovery w/some speed
Set 2 Overspeed
Set 3 Top or 2nd stroke swim
4,525 Order Workout # 1-1-IM4525FR
Free warm up
Set 1 IM kick
Set 2 IM swimming with partner kick racing
Set 3 Free swim/kick set
4,575 Order Workout # 2-2-FR4575
Back/Breast emphasis warm up
Set 1 Free swim/kick
Set 2 fly/choice kick
Set 3 Overspeed
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
4,575 Order Workout # 7-3-FR4575FL
Choice swim/kick warm up
Set 1 Top Stroke Paddles optional
4,625 Order Workout # 1-2-IM4625FR
Short warm-up kick/swim
Set 1 IM kick/swim set
Set 2 Free kick/swim
Set 3 IM kick/swim
Set 4 Partner kick racing
4,675 Order Workout # 5-3-FR4675
IM kick/swim warm up
Set 1 Free kick
Set 2 Free challenge swim set
Set 3 Free kick
Set 4 Overspeed
5,075 Order Workout # 3-1-FR5075
IM kick warm up
Set 1 Paddle Free swim
Set 2 Partner kick racing
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
5,550 Order Workout # 19-T3-2-FR5500
Choice kick/swim warm up
Set 1 Tarzan/partner racing
Set 2 Free swim
5,625 Order Workout # 4-5-FR5625FL
Choice/Free kick/swim
Set 1 Choice kick
Set 2 fly kick
Set 3 fly kick/Tarzan
5,650 Order Workout # 4-2-FR5650
IM/Free kick/swim partner racing warm up
Set 1 Free paddle swim/kick
Set 2 IM block sprints
5,725 Order Workout # 8-1-FR5725
Stroke swim w/some Tarzan warm up
Set 1 Free kick
Set 2 Block Sprints Free swim
Set 3 Top Stroke Non-Free kick
Set 4 Block Sprints Top swim
5,875 Order Workout # 9-3-FR5875BA
IM swim warm up
Set 1 Back swim/kick
Set 2 Free swim Paddles w/Tarzan
Set 3 Back kick drill
Set 4 Back or Breast swim
6,050 Order Workout # 18-T2-3-IM6050FR
Choice/tarzan warm up
Set 1 2nd stroke kick
Set 2 Free/Non-free swim
Set 3 Free kick
Set 4 Free swim paddles
Set 5 Overspeed
6,075 Order Workout # 14-3S-FR6075
Choice kick/swim warm up
Set 1 Free swim paddles
Set 2 Choice kick/tarzan partner racing
Set 3 Recovery
Set 4 Overspeed
6,275 Order Workout # 3-4-FR6275
Free kick/swim warm up
Set 1 Free kick/swim – paddles
Set 2 IM swim
6,275 Order Workout # 9-1-FR6275
IM kick/swim warm up
Set 1 Free kick/swim w/Tarzan
Set 2 Back or Breast swim Paddles
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
6,325 Order Workout # 6-4-FR6325
IM kick/swim warm up
Set 1 Free Paddle swim/kick
Set 2 Back or Breast kick/swim
Set 3 Overspeed
6,475 Order Workout # 2-5-FR6475ST
IM swim warm up
Set 1 Free kick
Set 2 Mid Distance Free
Set 3 Top stroke kick/swim
6,475 Order Workout # 9-5-FR6475
Choice swim warm up
Set 1 Tarzan
Set 2 Free swim Paddles
Set 3 Free kick
Set 4 Fly kick/swim
6,550 Order Workout # 8-2-FR6550
IM swim/fly kick warm up
Set 1 Fly kick/swim
Set 2 Recovery
Set 3 Free kick/swim Paddles
Set 4 Free kick partner racing
6,575 Order Workout # 7-1-FR6575
IM swim warm up
Set 1 Free/Non-Free kick
Set 2 Free swim Paddles
Set 3 Free/Non-Free kick
6,675 Order Workout # 10-4-FR6675IM
Short Free kick/swim warm up
Set 1 Free kick/swim
Set 2 Block sprints free swim
Set 3 IM kick/swim
Set 4 Overspeed
6,775 Order Workout # 5-5-FR6775
IM swim warm up
Set 1 Free Paddle swim/kick
Set 2 Fly swim/kick
Set 3 Free/Tarzan swim
6,675 Order Workout # 14-4S-FR6675BA
IM/Free swim warm up
Set 1 Stroke kick
Set 2 Free/Back swim paddles
Set 3 IM kick
6,700 Order Workout # 13-5S-FR6700IM
Short Tarzan swim warm up
Set 1 Free swim paddles
Set 2 Choice kick
Set 3  IM swim
Set 4 Overspeed
6,925 Order Workout # 12-1-FR6925
IM kick/swim warm up
Set 1 Free swim paddles
Set 2 Free/Non-free kick w/partner racing
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
7,425 Order Workout # 10-2-IM7425FR
Short IM kick/swim warm up
Set 1 IM kick/swim
Set 2 IM/stroke swim
Set 3 Free kick/swim paddles
7,600 Order Workout # 22-T6-5-FR7600
Typical meet warm up
Additional sets if needed:
Set 1 Free swim
Set 2 Free swim
Set 3 Top stroke swim
7,700 Order Workout # 11-5-FR7700IM
Choice swim/starts w/tarzan warm up
Set 1 IM swim
Set 2 Free swim
Set 3 Free/Top non-free kick
Set 4 Back or Breast paddles
7,875 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
8,525 Order Workout # 13-1M-FR8525
Short IM swim warm up
Set 1 IM kick/swim
Set 2 Free swim paddles
Set 3 Tarzan
8,475 Order Workout # 13-3M-FR8475
Free/Non-free swim
Set 1 Free kick/tarzan
Set 2 Fee/IM swim
Set 3 Top stroke non-free kick
Set 4 Choice swim paddles
8,525 Order Workout # 14-4M-FR8525
IM/Free swim warm up
Set 1 Stroke kick
Set 2 Free/Back swim paddles
Set 3 IM kick
8,575 Order Workout # 13-2M-IM8575FR
IM kick/swim warm up
Set 1 Stroke kick/swim
Set 2 Recovery
Set 3 Free swim paddles w/tarzan
Set 4 Recovery
8,725 Order Workout # 13-4M-IM8725FR
Choice/IM stroke swim warm up
Set 1 Stroke kick/swim
Set 2 Recovery w/some speed
Set 3 Free swim paddles
Set 4 Choice Non-free swim
8,850 Order Workout # 14-2M-IM8850FR
IM kick/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
9,450 Order Workout # 16-4-FR9450
Typical meet warm up
Distance Free swim
Overspeed
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 # 15-4-FR10000CH
Free kick/swim warm up
Set 1 Free swim
Set 2 Non-Free kick/swim
Set 3 Overspeed
10,050 Order Workout # 16-1-FR10050IM
IM swim warm up
Set 1 Free kick
Set 2 Free/Non-free swim
Set 3 Stroke kick
Set 4 Stroke/Tarzan swim
10,125 Order Workout # 16-5-IM10125FR
Choice kick/swim warm up
Set 1 IM swim
Set 2 Choice kick
Set 3 Tarzan
Set 4 Free swim paddles

 


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