Stroke day with Flo
Warm-up:
10 minute of free swimming
4×100 SKID (100 Swim, 100 Kick, 100 IM, 100 Drill)
Main Set (2 rounds):
4×50 Kick N.F. (Non Free)
100 DPS NF
100 Free
4×50 Drill N.F. (Non Free)
100 DPS NF
100 Free
4×50 Long streamline N.F. (Non Free)
100 DPS NF
100 Free
100 FAST NF
100 Free EZ
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