Stroke Day with Flo
Warm-up:
10 minute free warm-up
6×50 Kick (odds stroke/evens free)
6×50 Drill (odds stroke/evens free)
Main Set:
10×100 (2 IM or Stroke/2 Free) IM/St on +20, Free on +10
4×200 Build up to 200 Stroke:
50 Stroke/150 Free
100 Stroke/100 Free
150 Stroke/50 Free
200 Stroke
8×25 Fast stroke/EZ Free
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