Updated: Aug 20, 2020
Session 29: Endurance
2 x 100 swim (choice)
4 x 50 Fr kick RI:15
150/200 Drill (1-2 switch Ba)
4 x 50 Br (25R, 25L)
150/200 Drill (6FrK1BrP) fins
4 x 50 Br (25R, 25L)
150/200 Drill (1Br1Fly) fins
4 x 50 Br (SML)
150/200 swim Br (DPS)
4 x 50 Fr kick @ 1:30/1:45
2 x 100 swim RI: 1:00 (best average)
Swim down 100 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
