Speed workout with coach Flo (credit to Coop for the main set)
Warm-up:
4×100 SKID (100 swim, 100 Kick, 100 IM, 100 Drill)
4×50 Kick
300 every 3rd non free
Main set:
2 rounds
50 +40 Fast
100 +40 (50 Fast/50 EZ)
150 +40 (50 Fast/100 EZ)
200 +40 (50 Fast/150 EZ)
2×50 Long underwater streamline (4 underwater dolphin kick)
2×25 Long underwater streamline and 4 fast strokes coming out of the water (4 underwater dolphin kick)
50 Super Sonic FAST
50 EZ
2xFUNS
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