Tuesday, April 4, 2023

Non Free Day with Flo

Warm-up:
10 minute free swimming
300 every 3rd length non free
200 Kick
100 Drill
200 Pull
300 Kick

Main Set:
200 Free
100 non free
50 Fly – rest 5 seconds – 150 Free
100 non free
50 Fly, 50 Back – rest 5 seconds – 100 Free
100 non free
50 Fly, 50 Back. 50 Breast – rest 5 seconds – 50 Free
100 non free
200 IM Good effort
100 non free
16×25 Non Free Fast/EZ Free
4×50 Free +10