Updated: Feb 15, 2021
Session 23: 15 Feb 2021
500 swim choice
(change stroke every 100)
4 x 100 Hesitation Drill (M2 w/fins) RI:10
(Odd: Fr, Even: Ba)
4 x 75/100 swim (2nd stroke) RI:15
> 50easy50hard
4 x 50 Fr descend @ 1:10 (M2 w/fins)
4 x 75/100 Fr Pull (Buoy & Pads) @ 2:00
4 x 50 Fly Build 25 @ 1:15 (M2 w/fins)
4 x 75/100 swim (2nd stroke) RI:30
> 75easy25sprint
4 x 50 Fr descend @ 1:00 (M2 w/fins)
Swim down 100 choice. 2.5/2.8k
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
