Aerobic Mix
Session 79: 1 Jun 2021
400 mix swim (change stroke every 100)
3/4 x 100 Fr (descend) RI:20
8 x 50 kicks (IMO) RI:15
300/400 Fr Pull (pads & buoy)
4 x 100 Fly (fins) RI:20s
3/4 x 100 Fr (descend) @ 2:30/2:15/2:00
100 Swim Down
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See AllWorkout 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
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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:
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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
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