SWOLF Series

Session 46:


300 choice

> 100 swim

> 100 (6>3>6)

> 100 thumb slide


4 x 50 Kick RI:20

Odd > free

Even > not free


4 x 50 Fr (stroke count)


3 x 200 Combo RI:15s

> 200 Choice

> 200 IM drills

> 200 Fr Pull (pads & buoy)


4 x 50 Fr (stroke count descend Average)


2 x 300 Combo RI:15s

> 300 Kicks (fins) 100 fly/ba/fr

> 300 Fr Pull (pads & buoy)


4 x 50 Fr (stroke count: descend 1)


Swim down 100 choice

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