Happy New Year to all from Flo.
Focus on a 200 stroke.
Warm-up:
10 minutes of free swimming
4×100 (Skull/Kick/Drill/Swim by 25)
4×50 Kick
4×50 Drill
4×25 Build
Main set:
200 Stroke (50 Kick uptempo/50 Swim)
200 Stroke (50 Drill /50 Swim uptempo)
200 Stroke Swim uptempo mid 100
2×100 Free +10
200 Stroke (100 Kick uptempo/100 Swim)
200 Stroke (100 Drill /100 Swim uptempo)
200 Stroke Swim uptempo last 100
1 minute rest
200 Fast Stroke
5×100 odds Free +10/Evens Stroke (uptempo) +20
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