Session 63:
4 x 400
#1: Swim (Fr/Br/Ba)
#2: Drill (IMO by 100)
#3: Swim (100Fr100noFr)
#4: kick (IMO by 100)
2 x 150 swim choice (max effort.)
Rest:45s
3 x 100 swim choice (pads only) RI: 20
6 x 50 Fr swim (pads & buoy only)
@ 55s/1:05/1:15/1:20
100 Swim Down 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
