Sprint day with Flo
Warm-up:
10 minutes of free swimming
2×200 (50 Kick/50 Drill/100 Swim) one free, on NF
2×100 DPS with 4 under water dolphin kick at every turn and start
Main Set:
4×100 2 kick +30/2 swim +10
2×100 Fastish/EZ 5 seconds rest between fastish and EZ
8×50 2 kick +20/2 swim +10
4×50 Fastish/EZ 5 seconds rest between fastish and EZ, rest 30 seconds before second fastish
16×25 2 kick/2 swim
100 or 2×50 SUPER SONIC FAST
100 EZ
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