Friday, April 15th, 2022

Sprint workout with coach Flo (inspired by Coop)

Warmup:
200 Kick/Swim by 25
200 Drill/Swim by 25
200 Long distance per stroke

Main set:
400 Free – 1st 25 of every 100 is uptempo
4 or 5 rounds of 2×25 FAST followed by 100 on +20/30
3 rounds of FUNS (25 Fly, 25 under water, 25 no breath, 25 sprint – 15/20 between each 25)
300 cool down (50 free, 50 back, 100 breast, 50 back, 50 free)

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