Stroke day with Flo
Warm-up:
10 minute free swimming
4×100 SKID (Swim/Kick/IM/Drill) 100 each
4×50 Kick
4×50 Drill
4×50 Swim
Main Set:
6×100 +20 odds Non Free/Evens Free
8×50 Kick/Drill by 50
10×50 +20 2 Non Free/2 Free
16×25 +10 odds Non Free FAST/Evens Free
200 Non Free good effort
200 EZ Free
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