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 & buoy) • 2/3×100 IM @ 2:15 (M2 drills w/fins) • 6×50 Freestyle @ 55s Best Average Cool Down 100 Freestyle Easy 2.1k/2.5k
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See AllWorkout 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...
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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 &...
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Masters workout 151: 22 Oct 2021 500 Fr swim (every 5th lap Backstroke) 250 kicks w/fins (every 5th lap Fly kicks on back) 4 x 100 IM @...
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