Stroke day with Flo
Warm-up:
10 minute free warm-up
300 Swim every 3rd length non free
4×100 SKID (100 Swim, 100 Kick, 100 IM, 100 Drill)
4×50 Swim DPS
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
16×25 Kick/Swim/Drill/Swim
200 Stroke or IM for time
100 EZ
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