Stroke day with Flo
Warm-up:
10 minute of free swimming
300 every 3rd on free
4×50 kick/swim by 25
4×50 Pull
Main Set:
4×100 +20 Non Free des. 1 to 4, extra rest between 3rd and 4th
50 EZ
4×100 Free +5
50 EZ
6×50 Kick
6×50 Drill
2×200 Non Free +40
50 EZ
2×200 Free +10
50 EZ
4×75 (25 Fast/50 EZ)
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