Friday, May 12, 2023

Sprint day with Flo

Wam-up:
10 minutes of free swimming
4×100 SKID (100 swim, 100 Kick, 100 IM, 100 Drill)
4×50 Kick
4×50 Drill

Main Set:
6×100 (+10/+10/+5/+5/Cr/Cr)
50 EZ
6×50 odds Non Free Build, evens Free DPS +20
6×25 odds Kick hands in streamline and head up, evens Free DPS +20
1 minute rest
2×50 on 2 minutes 1 non free, 1 free – use staring blocks
100 EZ
2×25 on 2 minutes 1 non free, 1 free – use staring blocks
50 EZ