Tuesday, May 23, 2023

Stroke day with Flo

Warm-up:
10 minute of free swimming
300 every 3rd Non Free (N.F.)
4×75 Kick/Drill/Swim
4×50 Kick/Swim by 25

Main Set (2 rounds):
6×50 Drill (2 N.F./2 Free/2 N.F.)
6×100 Swim (2 N.F. +20 /2 Free +10 /2 N.F. +20)
8×25 N.F Perfect stroke and uptempo/EZ Free
Rest 1 minute
100 FAST N.F.
100 EZ