Last 5 workouts of 2021 with Coach Flo

IM w/o (Tuesdays)
One stroke at a time (2 choices)
300 every 3rd length non free
4 rounds
100 Kick
25 fast/25 easy
100 Drill
25 fast/25 easy
100 IM +20
100 Free +30

300 every 3rd length non free
4 rounds
2x50K
2x50D
50 perfect stroke
100 IM
4×25 stroke fast
50 Free

Build to 100/200 IM
4×75 K/D/S
4×50 (25IM/25 Free)
4×25 IM
300 Free
4×75 K IMO
200 Free
4×50 Drill IMO
100 Free
4×25 Swim IMO
200 IM
100 IM
100 Free

Friday w/o (sprint)
2×200 (50K/50D/100S)
2 rounds
2×100 +5
4×50 +5
100 Easy
6×50 (50 Kick/50 Fast/50 Easy twice)
6×25 (25 fast, 25 easy)

2 rounds
2×100 +5
2×100 Kick +40
2×100 +15
6×50 (25 fast/25 easy) +30
2 rounds
100 Drill
100 Swim

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