Speed/sprint workout with coach Flo
Warm-up:
4×50 Drill odds free/evens stroke
4×50 build by 25
Main set (2 rounds):
100 Kick
3 rounds of:
100 on -10 (try to touch on -15)
100 EZ (mid 50 stroke)
2×25 super sonic FAST
50 EZ
Speed/sprint workout with coach Flo
Warm-up:
4×50 Drill odds free/evens stroke
4×50 build by 25
Main set (2 rounds):
100 Kick
3 rounds of:
100 on -10 (try to touch on -15)
100 EZ (mid 50 stroke)
2×25 super sonic FAST
50 EZ
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