National Day Classic

Session 21: Endurance


3 x 200 mixed RI:15

(75 Fr swim, 25 ba drill 2R2L2D)

3 x 100 Kicks (50Fr50Ba)fins RI:15


3 x 200 mixed RI:15

(50 Fr swim, 50 ba drill 3S6K)

3 x 100 Kicks (50Fr50Fly)fins RI:15


8/12 x 50 Fr build to 4


Swim down 100 (choice)


2.3k/2.5k


10 views0 comments

Recent Posts

See All

Aerobics Mix

Workout 154: 29 Oct 2021 400 mix > 100 swim choice > 100 zipper drill > 100 back kicks > 100 swim choice 6 x 200 RI:20 #1-2: 50 Br Drills 50 Br Swim #3-4: Fr Pull (pads & buoy) #5-6: 100 IM drills

Aerobics Mix

Workout 153: 27 Oct 2021 5 x 100 mix RI:15 (O: Swim, E: kicks) choice 6 x 50 Fr zipper drill RI:15 (fins) 8/10 x 100 Pull (Pads & Buoy) #1-3/4: Fr Descend RI:20 #4/5: Br Easy 12 x 50 swim @ 1:

World Swim Day Set

World Swim Day Workout 23 Oct 2021 Warmup • 1×300 Freestyle Easy • 8×50 Kick RI:15 (O: Fr, E: no Fr) Pre-Set • 4×50 Freestyle Zipper Drill (fins) RI:15 Main Set • 4/6×150 Pull @ 3:00 (pads & buo