workout by Flo
Warm up
4 x 75 kick drill swim
4 x 100: 50 kick, 50 swim
200 swim up tempo. Remember your time
2 x 100 distance per stroke
1 minute rest
2 x 100: 1 fast, 1 easy
4 x 50 drill
1 minute rest
4 x 50: 1 fast, 1 easy
8 x 25 kick
1 minute rest
8 x 25: 1 fast, 1 easy
200 up tempo. Faster than the first 200
swim down
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