Stroke day with Flo
Warm-up:
4×100 (Skull/Kick/Drill/Swim by 25)
4×75 Drill/Drill/Swim
Main Set:
6×50 Kick (odds stroke/evens free)
4×100 Swim (odds stroke/evens free)
6×50 Drill (odds stroke/evens free)
4×200 Swim (odds stroke/evens free)
Stroke day with Flo
Warm-up:
4×100 (Skull/Kick/Drill/Swim by 25)
4×75 Drill/Drill/Swim
Main Set:
6×50 Kick (odds stroke/evens free)
4×100 Swim (odds stroke/evens free)
6×50 Drill (odds stroke/evens free)
4×200 Swim (odds stroke/evens free)
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