Workout 159: 13 Nov 2021 M1: 3 Rounds 2 x 200 Fr (R1: bouy, R2: pads, R3: b&p) RI:20 6 x 50 Fast (R1: Fly, R2: Ba, R3: Br) @ 1:00 fins 4...

Workout 158: 10 Nov 2021 2 Rounds: 100 swim choice 200 Drill >50Br (DPS) >100Fr (Finger Drag) > 50Ba (2R2L2D) 300 kicks...

Workout 157: 6 Nov 2021 Master 1: 4 Rounds: 200 Free Pull (buoy only) 2 x 100 RI:20 (75 Drills 25 Sprint) IMO 4 x 50 Fr @ 1:15 (Race Pace...

Workout 156: 3 Nov 2021 300 swim mix (100Fr100Br50Fr50Br) 2 x 250 Drills (25Fly50Ba75Br100Fr) RI:15 (M2 w/fins) > Fly & Ba drills...

Workout 155: 30 Oct 2021 100 swim choice 2 x 75 Fly (25drills25kicks25swim) RI:15 6/8 x 50 Fr @ 1:15/1:00 2 x 75 Ba...

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...

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 &...

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...

Masters workout 151: 22 Oct 2021 500 Fr swim (every 5th lap Backstroke) 250 kicks w/fins (every 5th lap Fly kicks on back) 4 x 100 IM @...

Masters  workout 150: 19 Oct 2021 200 swim choice 200 kicks IMO 200 drills IMO 200 Pull (50 br 50 fly) 10 x 50 Fr @ 1:00 (M2 w/fins) 100...

Masters workout 149: 18 Oct 2021 250 swim choice 5 x 50 kicks Br 250 Fr (fins) descend  - easy pace 5 x 50 drills Br 250 Fr (fins)...

Masters Workout 148: 16 Oct 2021 100 swim choice 8/10 x 50 Fr @ 1:15/1:00 100 recovery 8/10 x 50 Br @ 1:15 100 recovery 8/10 x 50 Ba @...

Masters workout 147: 15 Oct 2021 500 mix (100swim choice 100drills IMO) 10 x 50 Fr @ 1:05 (M2 w/fins) 400 Pull (100Fr50Br50Ba) 8 x 50 Fr...

Masters Workout 146: 13 Oct 2021 200 choice 8 x 75 Fr Pull RI:15 (descend #1-4, #5-8) 3 x (4 x 75) #1: free #2: 25 no free, 50 free #3:...

Workout 145: 11 Oct 2021 100 swim choice 200 drills Br (1R1L1D) 6 x 50 kicks (fins) RI:15 Odd: Fly, Even: Ba 3 x 400 Fr descend (pads &...

Workout 144: 9 Oct 2021 2 Rounds: 4 x 100 swim (50Fr50Br) Descend @ 2:15 50 recovery 4 x 75 sprint (Fr) RI:30s (M2 with fins) 50...

Masters Workout 143: 8 Oct 2021 3 Rounds: 400 choice (100Swim100Pull100Swim100Drill) 4 x 50 Fr kicks Descend (fins) @ 1:30 200 Fr Swim...

Masters Workout 142: 6 Oct 2021 200 Fr mix (100swim100drill) 4 x 100 Fr kicks with fins RI:20 #1: 75easy25fast #2: 50easy50fast #3:...

Masters workout 141: 4 Oct 2021 400 (s/k/d/p) choice 3/4 x 100 Fr Fast RI:30 (fins) 400 kicks (IMO 50, RIMO 50) 3/4 x 100 Fr Fast RI:25...

Masters 140: 2 Oct 2021 400/500 swim choice 6 x 50 Fr descend #1-3, #4-6 RI:15 (M2 w/fins) 300/400 swim mix (50Fr50noFr) 6 x 50 Fr fast...