Friday, February 3, 2023

Sprint day with Flo

Warm-up:
10 minutes of free swimming
6×50 odds Kick, evens Swim
6×50 odds Drill, evens Swim
4×25 Build

Main Set:
4×50 Des +10 (1st 50 sprint 12.5 y, 2nd 50 sprint 25 y, 3rd 50 sprint 37.5 y, 4th all out)
50 EZ
2×200 Free (mid 100 uptempo) +10
4×50 Kick Des +10
50 EZ
2×200 Free (mid 100 uptempo) +10
50 EZ
8×25 FAST/EZ +20
200 IM
1xFUNS (25 Fly, 25 Underwater, 25 No breath, 25 Sprint – Rest 15s each 25)