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Group 0 Workouts – Iain’s Workouts
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Workout 1 – Iain’s Short Free pdf
Workout 4 – Iain’s rotations pdf
Workout 7 – Iain’s 400/200/100/50 pdf
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Workout 2 – Iain’s Free/IM pdf
Workout 5 – Iain’s 200s/50s/100s pdf
Workout 8 – Iain’s 150s and IM pdf
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Workout 3 – Iain’s Brutal 50s pdf
Workout 6 – Iain’s 50x50s pdf
Workout 9 – Iain’s Da Accordian pdf
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Group 1 Workouts – Free/IM/Pull
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Workout 10 – Fr 400-100 mix pdf
Workout 11a – free drills pdf
Workout 12b – turn drills pdf
Workout 14 – drill-75 free steps pdf
Workout 16 and 16a – free/IM/strokes pdf
Workout 18 – Pre WMG Fr/IM 100s pdf
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Workout 10a – Fr 400-100 mix pdf
Workout 12 – Fr-IM 400-100 mix pdf
Workout 13 – 50 free steps pdf
Workout 14a – drill-75 free steps pdf
Workout 17 – Keith’s hard 100s pdf
Workout 18a – Pre WMG Fr/IM 100s pdf
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Workout 11 – free drills pdf
Workout 12a – Fr-IM 400-100 mix pdf
Workout 13a – 50 free steps pdf
Workout 15 and 15a – 50-200 free pdf
Workout 17a – Keith’s hard 100s pdf
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Group 2 Workouts – Free Long
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Workout 20 – Multi free pdf
Workout 21 – free & kick pdf
Workout 22a – Multi fr-kick pdf
Workout 24 – free build pdf
Workout 25a – free & kick easy pdf
Workout 26b – Multi fr-choice pdf
Workout 28 – Multi fr pdf
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Workout 20a – Multi free pdf
Workout 21a – free & kick pdf
Workout 23 – Multi fr-choice pdf
Workout 24a – free build pdf
Workout 26 – Multi fr-choice pdf
Workout 27 – relaxed 100s pdf
Workout 28a – Multi fr pdf
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Workout 20b – Multi fr-kick pdf
Workout 22 – Multi fr-kick pdf
Workout 23a – Multi fr-choice pdf
Workout 25 – free & kick easy pdf
Workout 26a – Multi fr-drills pdf
Workout 27a – relaxed 100s pdf
Workout 29 – 800 Time Trial and Free pdf
Workout 29a – 800 Time Trial and Free pdf
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Group 3 Workouts – Fly, Back and Fly
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Workout 30 fly-fins pdf
Workout 31a – back-free-roll pdf
Workout 33 – breast-IM Steps pdf
Workout 34 – breast-IM pdf
Workout 35a – breast-Mod IM-free pdf
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Workout 30a fly-fins pdf
Workout 32 – free-back drills pdf
Workout 33a – breast-IM Steps pdf
Workout 34a – breast-IM pdf
Workout 36 – breast-back-free pdf
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Workout 31 – back-free-roll pdf
Workout 32a – free-back drills pdf
Workout 33b – breast-intro pdf
Workout 35 – breast-Mod IM-free pdf
Workout 36a – breast-back-free pdf
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Group 4 Workouts – Individual Medley
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Workout 40 – IM steps pdf
Workout 41a – IM-Fr pdf
Workout 43 – IM circuit pdf
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Workout 40a – IM-turns pdf
Workout 42 – IM-kick circuit pdf
Workout 43a – IM circuit pdf
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Workout 41 – IM-Fr pdf
Workout 42a – IM-kick circuit pdf
Workout 44 – IM-Fr pdf
Workout 44a – IM-Fr pdf
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Group 5 Workouts – Iain’s & Pre Meet
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Workout 50 – Iain’s hard 200s pdf
Workout 51a – 75s ch-free-IM pdf
Workout 53 – free turns-dives pdf
Workout 54a – sprint with turns pdf
Workout 55b – 200-50-kick pdf
Workout 57 – 50 hard-100 med pdf
Workout 58a – flag-wall-flag pdf
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Workout 52 – IM turns-dives pdf
Workout 53a – free turns-dives pdf
Workout 55 – 200-50-kick pdf
Workout 56 – sprint 50-25-relay pdf
Workout 57a – 50 hard-100 med pdf
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Workout 51 – 75s ch-free-IM pdf
Workout 52a – IM turns-dives pdf
Workout 54 – sprint with turns pdf
Workout 55a – 200-50-kick pdf
Workout 56a – sprint 50-25-relay pdf
Workout 58 – flag-wall-flag pdf
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Group 6 Workouts – Sprints
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Workout 60 – 75s free-kick pdf
Workout 61a – IM-fr-ch pdf
Workout 63 – sprint 50-25 pdf
Workout 65 – 200-50 choice pdf
Workout 66a – 75s drill-free-ch pdf
Workout 68 -100 fr-50 Bk-Br pdf
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Workout 60a – 75s free-kick pdf
Workout 62 tune-up steps pdf
Workout 64 – 75-100 descend ch pdf
Workout 65a – 200-50 choice pdf
Workout 67 – 75-300 drill-free-ch pdf
Workout 68a – 100 fr-50Bk-Br pdf
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Workout 61 – IM-fr-ch pdf
Workout 62a tune-up steps pdf
Workout 64a – 75-100 descend ch pdf
Workout 66 – 75s drill-free-ch pdf
Workout 67a – 75-300 drill-free-ch pdf
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Group 7 Workouts – Iain’s Workouts
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Workout 70 Iain’s 200s pdf
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Workout 71 -Iain’s 7 Rounds pdf
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Workout 72 -Iain’s 1500 Set pdf |
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Group 8 Workouts – Choice/Misc
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Workout 80 – 75 free-ch pdf
Workout 81 – IM-free pdf
Workout 82a – time trials pdf
Workout 85 – David Dallin’s 1-hr pdf
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Workout 80a – 75 free-ch pdf
Workout 81a – IM-free pdf
Workout 83 – 400/100 Free pdf
Workout 85a – David Dallin’s 1-hr pdf
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Workout 80b – 75 free-ch-IM turns pdf
Workout 82 – time trials pdf
Workout 83a – 400/100 Free pdf
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Group 9 Workouts – Dan’s Workouts
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Workout 91 -Dan’s 300 Pull pdf
Workout 91a – Dan’s 300 Pull pdf
Workout 96 – Dan’s 150s pdf
Workout 96a – Dan’s 150s pdf
Workout 99 – Dan’s 300 Pull pdf
Workout 99a – Dan’s 300 Pull pdf
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Workout 92 – Dan’s 100 Pull pdf
Workout 92a – Dan’s 100 Pull pdf
Workout 97 – Dan’s 400 Pull pdf
Workout 97a – Dan’s 400 Pull pdf
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Workout 93 – Dan’s 50Fr @1500 pace pdf
Workout 93a – Dan’s 50Fr @1500 pace pdf
Workout 98 – Dan’s 200 Pull pdf
Workout 98a – Dan’s 200 Pull pdf
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Group 10 Workouts – Long Course
or Short Course
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Workout 100-100-50s fr-ch-IM pdf
Workout 103 – ch-free drills pdf
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Workout 101- IM50s-free-IM pdf
Workout 104 – 50-100 free-ch steps pdf
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Workout 102- long free pdf
Steps Workout 105 pdf Workout 105a pdf
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