Session 17 (2 Feb 2021)
6 x 100 mix (choice) RI:15
#1- swim
#2- kicks
#3- 50 swim 50 kicks
2 Rounds:
14 x 50 IM Combo @ 1:10/1:20
(M2 w/fins on #1-3 & #11-14)
#1 Fly #8 FrBr
#2 FlyBa #9 Br
#3 Ba #10 BrBa
#4 BaBr #11 Ba
#5 Br #12 BaFly
#6 BrFr #13 Fly
#7 Fr #14 Fly Fr
200/300 Fr Pull (pads, buoy & snorkel) RI:30
T: 2.4/2.6
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
