Sprint day with Flo
Warm-up:
10 minutes of free swimming
4×50 Kick/Drill by 50
5×100 +10/0/+10/0/+10
2×100 Kick Des 1-2
2×100 Drill
100 DPS
Main set (2 rounds):
4×100 +5
30-40 sec rest
2×50 Super Sonic FAST on +1 minute (or more). High speed, high quality 50s
50 EZ
12×25 IM order nice and easy – cool down
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