Friday, April 21, 2023

Sprint day with Flo

Warm-up:
10 minute of free swimming
4×100 SKIP (Swim/Kick/IM/Pull)
4×50 Drill (1 arm/1 arm/Finger drag/Catch up)
4×50 (25 kick/25 build)

Main Set:
4×100 Swim +10/+5/0/0
2×50 Kick (25 fast kick/25 EZ kick)
100 DPS
4×50 Des +20 4 underwater dolphin kick
2×50 Kick (25 fast kick/25 EZ kick)
100 DPS
8×25 Swim +10 4 underwater dolphin kick fast/EZ
2×50 Kick (25 fast kick/25 EZ kick)
100 DPS
50 SUPER SONIC FAST
50 EZ