Long distance with Flo
Warm-up:
10 minutes of free swimming
4×74 Kick/Drill/Swim by 25
Main Set:
3×200 – 1st all swim +20, 2nd all kick, 3rd all swim +20
10×100 on cruise
3×300 – 1st (100 swim, 100 kick, 100 swim), 2nd (100 kick, 100 swim, 100 kick), 3rd all swim
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