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A typical workout for a series competitive swimmer might be between 8000-10000 yards in a 2 hour period, or 320-400 25-yard laps in 2 hours. A beginning obviously will be substantially less.
Intermediate Swimming Workout. In some race, participants use all four strokes â butterfly, back, breast, free â in that order, which is known as Individual Medley or IM (think 200 IM or 400 IM in the Olympics). âIn a relay, itâs a little different,â says Freedman.