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SWOLF Series

Session 46:


300 choice

> 100 swim

> 100 (6>3>6)

> 100 thumb slide


4 x 50 Kick RI:20

Odd > free

Even > not free


4 x 50 Fr (stroke count)


3 x 200 Combo RI:15s

> 200 Choice

> 200 IM drills

> 200 Fr Pull (pads & buoy)


4 x 50 Fr (stroke count descend Average)


2 x 300 Combo RI:15s

> 300 Kicks (fins) 100 fly/ba/fr

> 300 Fr Pull (pads & buoy)


4 x 50 Fr (stroke count: descend 1)


Swim down 100 choice

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Aerobics Series

Session 67: 600 mix (200 swim 200 drills 200 kicks) 600 kick fins (100 Fly on back, 100 Ba, 100 lat. side, 100 Fly on front, 100 Ba, 100 lat. Side) 600 drill (100 Br 100 Ba 100 Fly) 600 swim (6 x 100

Aerobics Series

Session 66: 300 swim (choice single stroke) 4 x 100 Fr (buoy only) RI:20 300 kick (RIMO no choice stroke, 100 each) 4 x 100 Fr (pads only) RI:20 300 drill (RIMO no choice stroke, 100 each) 4 x 100 Fr

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