Sprint day with Flo
Warm-up:
10 minutes of free swimming
300 Swim every 3rd non free
200 Pull
100 Kick
Main Set:
8×75 +20 (2 with 1st 25 fast-ish, 2 with 2nd 25 fast-ish, 2 with 3rd 25 fast-ish, 2 fast-ish)
6×50 odds kick fast, evens DPS
6×50 +10 Des 1-3 and 4-6
4×25 kick in stream line position head above the water (no sculling)
1 minute rest
50 Super SONIC FAST
50 EZ
2xFUNS
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