Speed workout with coach Flo.
Note the water temp was at 84 so the workout has very few sprints.
Warm-up:
300 every 3rd non Free
4×75 Kick/Drill/Swim
4×50 non Free/Free by 25
Main set (2 rounds):
2×50 Kick
2×50 Drill
2×50 DPS – perfect stroke
4x(25 FAST, 50 EZ)
Team Relays – 4×50 Free and 4×50 IM