Session 25: (18-19 Feb 2021)
500 swim (100swim100drill)
M1: (2 rounds)
5 x 200 (150 Fr Build 50 choice rec.) RI:15
4 x 50 @ 1:00
#1. free
#2. fly-back
#3. back-breast
#4. breast-free
Rest 30s after 1st Rd
M2: (2 rounds)
5 x 150 (100 Fr Build 50 choice rec.) RI:15
4 x 50 @ 1:15/1:30
#1. free
#2. fly-back
#3. back-breast
#4. breast-free
Rest 30s after 1st Rd
Swim down 100 choice (3k/2.5k)
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
