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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
3,050 Order Workout # 7-4-IM3050
Choice swim/kick Warm up
Set 1 Free kick/swim w/partner racing free swim
Set 2 Tarzan
Set 3 IM w/Stroke emphasis swim
Set 4 Partner race free swim
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
4,025 Order Workout # 6-3-IM4025
IM swim warm up
Set 1 Free/Non-Free kick
Set 2 Tarzan
Set 3 Block Sprints Choice not IM
4,425 Order Workout # 2-3-IM4425
IM swim warm up
Set 1 IM kick
Set 2 IM swim
Set 3 IM kick
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
4,625 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
4,825 Order Workout # 4-4-IM4825
IM with Back emphasis kick/swim warm up
Set 1 Back/Breast kick/swim
Set 2 Tarzan
5,075 Order Workout # 20-T4-4-IM5075FR
Choice/stroke swim warm up
Set 1 Fly kick
Set 2 Recovery
Set 3 Free swim
Set 4 Recovery
5,225 Order Workout # 10-3-IM5225
Free/tarzan warm up
Set 1 IM kick w/partner racing
Set 2 fly swim w/block sprint
Set 3 Top stroke kick
5,600 Order Workout # 1-5-IM5600BA
Free kick/swim warm up
Set 1 IM w/stroke emphasis kick/swim
Set 2 Back kick/swim
5,925 Order Workout # 4-3-IM5925BABR
IM/fly kick/swim warm up
Set 1 IM swim Paddle swim Back/Breast with some Tarzan
Set 2 Overspeed Back or Breast
5,925 Order Workout # 10-5-IM5925
IM/tarzan swim warm up
Set 1 Stroke kick
Set 2 Free/Non-free swim
Set 3 Free/Non-free kick
5,959 Order Workout # 8-4-IM5950
Choice warm up
Set 1 IM swim
Set 2 Back or Breast kick
Set 3 Back or Breast swim
Set 4 Recovery
Set 5 Overspeed
6,000 Order Workout # 5-2-IM6000
IM kick/swim warm up
Set 1 fly swim
Set 2 IM kick/swim w/partner racing kick
6,025 Order Workout # 5-1-IM6025
Free swim warm up
Set 1 fly kick
Set 2 Choice Stroke Paddle swim
Set 3 Back or Breast kick
Set 4 Free kick/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
6,150 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
6,475 Order Workout # 6-2-IM6475
IM kick/swim warm up
Set 1 IM kick/swim
Set 2 IM Paddle swim/kick
6,550 Order Workout # 18-T2-5-IM6550CH
Choice swim warm up
Set 1 IM swim set w/partner racing
Set 2 Top stroke/2nd stroke kick
Set 3 Overspeed/ Top stroke swim
6,525 Order Workout # 7-5-IM6525
Back swim fly kick warm up
Set 1 Determine Heart Rate free swim
Set 2 Free kick
Set 3 IM kick/swim w/sculling
6,525 Order Workout # 13-1S-IM6525
IM kick/swim warm up
Set 1 IM kick
Set 2 Free swim paddles
Set 3 Choice kick
Set 4 Tarzan
6,575 Order Workout # 13-4S-IM6575
Choice/IM stroke swim warm up
Set 1 Stroke kick/swim
Set 2 Stroke kick/swim
Set 3 Recovery w/some speed
Set 4 Partner swim racing/Recovery
6,625 Order Workout # 13-2S-IM6625
IM swim warm up
Set 1 Stroke kick/swim
Set 2 Recovery
Set 3 Free/Top non-free paddles w/tarzan
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
6,675 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
6,700 Order Workout # 5-4-IM6700
Free kick/swim w/Tarzan warm up
Set 1 IM swim/kick
Set 2 Back or Breast Paddle swim
Set 3 Choice kick/swim
Set 4 Partner racing 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
6,725 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
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
6,825 Order Workout # 12-5-FL6825IM
Free kick/swim w/tarzan warm up
Set 1 Fly/Non-free kick/swim
Set 2 Back/Breast swim paddles
Set 3 Relay starts w/tarzan sprint breakouts
6,825 Order Workout # 10-1-IM6825
Choice kick/swim warm up
Set 1 Free w/some stroke swim
Set 2 fly kick/swim
Set 3 IM back/breast emphasis swim
Set 4 Choice kick/tarzan
6,950 Order Workout # 11-4-IM6950
Stroke kick/swim warm up
Set 1 Back/Free kick/swim
Set 2 Blocks sprints fly/back or breast/free
Set 3 Recovery
Set 4 Overspeed
7,275 Order Workout # 11-3-IM7275
Free swim/drill warm up
Set 1 Choice kick
Set 2 IM swim paddles
Set 3 Choice kick
Set 4 Fly swim block sprints and tarzan
Set 5 Fly 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
7,525 Order Workout # 11-2-IM7525
Choice  kick/swim warm up
Set 1 IM/stroke swim
Set 2 Recovery kick/swim
Set 3 Choice kick
Set 4 Partner stroke racing
7,550 Order Workout # 12-3-IM7550
Free swim w/tarzan warm up
Set 1 Choice/Top stroke kick
Set 2 IM/Stroke swim
Set 3 Choice/Tarzan kick
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 # 12-2-IM7875BABR
Short Choice kick/swim warm up
Set 1 IM kick/swim emphasis fly
Set 2 Back or Breast kick/swim
Set 3 Recovery
Set 4 Block sprints top stroke
Set 5 Recovery
8,150 Order Workout # 12-4-IM8150
Free/Non-free kick/swim warm up
Set 1 Fly kick/swim
Set 2 Recovery
Set 3 Choice kick/swim
Set 4 Overspeed
8,475 Order Workout # 13-5M-IM8475
Short Tarzan swim warm up
Set 1 Choice kick set
Set 2 IM/stroke swim
Set 3 IM kick/swim
Set 4 Free swim paddles
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
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
10,025 Order Workout # 15-5-IM10025
Choice kick/swim/tarzan warm up
Set 1 IM swim
Set 2 Free kick
Set 3 IM swim
Set 4 Top stroke non-free kick
Set 5 IM swim
Set 6 Tarzan
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
10,050 Order Workout # 16-2-FL10050IM
Choice/Free kick/swim warm up
Set 1 Choice recovery w/some speed
Set 2 Fly swim Blocks
Set 3 IM w/Back/Breast emphasis swim
10,075 Order Workout # 16-3-IM10075
Stroke swim warm up and set 1
Set 2 Top stroke kick
Set 3 Overspeed Fly or Free w/tarzan
Set 4 Choice kick
Set 5 Choice 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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