Stroke day with Flo
Warm-up:
10 minutes of free swimming
6×100 (50 Drill/50 Swim)
6×100 (50 Kick/50 Swim)
Main Set:
8×25 Stroke 2 fast-ish/2 EZ +10
100 Free recovery
6×50 Stroke 2 on +30, 2 on +20, 2 on +10
100 Free recovery
4×50 Kick
100 Free recovery
2×100 Stroke +20
100 Free recovery
200 Stroke FAST – This is the focus of the workout
100 Free recovery
Nx50 Stroke start on +30 and drop 5 every 50
100 Free recovery
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