Stroker and IM day – Workout from Jordan and Flo
Warm-up:
10 minutes of free swimming
200 (50 Drill/100 Kick/50 Swim)
4×50 Drill/Swim by 25
4×75 (50 Non Free/25 Free)
Main Set:
200 IM
3×100 Kick, Drill, Swim by 100 of best stroke
50 EZ
100 Sprint best stroke
50 EZ
200 IM
3×75 Kick, Drill, Swim by 75 of 2nd best stroke
50 EZ
75 Sprint second best stroke
50 EZ
200 IM
3×50 Kick, Drill, Swim by 50 of worst stroke
50 EZ
50 Sprint worst stroke
50 EZ
200 IM
12×25 Fast Non Free/EZ Free (2 non free of best stroke, 2 non free of 2nd best stroke, 2 non free of worst stroke)
100 IM or stroke FAST
100 EZ
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