Session 92: (4 Ladders)
1st Ladder (Upladder)
100 swim (choice)
150/200 kicks (choice)
200/300 drills (IMO)
300/400 pull (pads & buoy) Fr
2nd Ladder (Downladder) Ba or Fly
M2 w/fins
100 RI: 1:00
75 RI: 45s
50 RI: 30s
25
3rd Ladder (Upladder)
100 swim (choice)
150/200 kicks (choice)
200/300 drills (IMO)
300/400 pull (pads & buoy) Fr
4th Ladder (Downladder) Fr
M2 w/fins
100 RI: 1:00
75 RI: 45s
50 RI: 30s
25
Swim down 100 choice
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
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 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
