Stroke day with Flo
Warm-up:
10 minute of free swimming
300 every 3rd length NF
4×100 SKIP (Swim, Kick, IM, Pull)
4×100 SKID (Swim, Kick, IM, Drill)
Main Set:
2×50 Kick
200 (50 NF/150 Free) +10
2×50 Drill
200 (100 NF/100 Free) +20
2×50 DPS
200 (150 NF/50 Free) +30
2×50 Build +15
200 NF uptempo
4×25 NF +10 long underwater
100 (25 NF/75 Free) +10
4×25 NF Kick
100 (50 NF/50 Free) +20
4×25 NF Drill
100 (75 NF/25 Free) +20
4×25 NF Build
100 NF Uptempo
100 or 200 NF for FAST
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