Tuesday, July 11, 2023

Stroke day with Flo

Warm-up:
10 minutes of free swimming
4×75 Kick/Kick/Swim
4×75 Drill/Drill/Swim
4×50 Kick
4×50 Drill

Main Set:
4×200 Non Free +40 – 1st one is 50 N.F./150 Free, 2nd one is 100 N.F./100 Free, 3rd one if 150 N.F./50 Free, 4th one is 200 N.F.
100 Free EZ
4×100 Non Free +20 (Des 1-4)
100 Free EZ
4×50 Non Free +20 (Des 1-4)
100 Free EZ
4×25 Non Free +10 (Des 1-4)
100 Free EZ
200 or 100 Stroke FAST for time
100 Free EZ