Friday, December 8, 2023

Sprint day with Flo

Warm-up:
10 minutes of free swimming
4×75 K/D/Swim
4×75 K/K/Swim
4×75 D/D/Swim
100 DPS, decrease count by 25

Main Set:
200 Build +20
4×50 Kick
2×100 Build +20 (touch on -5)
4×50 DPS + long underwater kick
4×50 FAST on 2 minutes
50 EZ
8×25 FAST/EZ by 25 on 40 seconds or more
50 EZ
50 No breath/Normal by 25
50 Normal/No breath by 25
50 Underwater kick/Normal by 25
50 Normal/Underwater kick by 25
100 EZ