Session 27: (22 Feb 2021)
M1:
500 Fr Swim
2 x 100 kicks (6 Fr kicks 1 Br Pull) RI:15
500 Fr Pull (buoy & pads)
8 x 50 (25 Fly 25 Ba) @ 1:00/1:15
500 Fr Swim
6 x 100 IM RI: 15
500 Fr Pull (buoys & pads)
3.2
M2:
400 Swim (100Fr100Br)
2 x 100 kicks (6 Fr kicks 1 Br Pull) RI:15
400 Fr (Fins & pads)
8 x 50 (25 FlyDrills "222"/25 Ba) @ 1:30/1:40
400 Swim (200Fr200Br)
6 x 100 IM RI: 15
400 Fr (Fins & pads)
2.8
2.1/2.5
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
