Non Free day with Flo
Warm-up:
6×50 Kick
6×50 Drill
Main Set:
4×200 Non Free +40 (Des 1-4)
100 Free EZ
4×100 Non Free +20 (Des 1-4)
100 Free EZ
4×50 Non Free +20 (Des 1-4)
100 Free EZ
4×25 Non Free +10 (Des 1-4)
100 Free EZ
Non Free day with Flo
Warm-up:
6×50 Kick
6×50 Drill
Main Set:
4×200 Non Free +40 (Des 1-4)
100 Free EZ
4×100 Non Free +20 (Des 1-4)
100 Free EZ
4×50 Non Free +20 (Des 1-4)
100 Free EZ
4×25 Non Free +10 (Des 1-4)
100 Free EZ
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