Kind of sprint day with Flo
Warm-up:
10 minutes of free swimming
100 SKIP (100 Swim, 100 Kick, 100 IM, 100 Pull)
100 SKID (100 Swim, 100 Kick, 100 IM, 100 Drill)
Main Set:
2×200 +20 (5 sec rest after 100, second 100 faster than first)
4×50 Kick
4×100 +15 (5 sec rest after 50, second 50 faster than first)
4×50 Drill or Pull
8×50 +15 (5 sec rest after 25, second 25 faster than first) – Mix free and non free
100 SUPER SONIC FAST
100 EZ
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