Sprint day with Flo
Warm-up:
10 minutes of free swimming
300 every 3rd length non free
4×75 Kick/Drill/Swim (by 25)
4×50 Drill/Swim by 25
Main Set:
4×50 Kick Des. 1-3, 4th EZ
2×50 Swim Fast/EZ by 25 +20
4×50 Pull
4×25 Swim Fast/EZ
50 EZ
2×50 FAST 1 Free/1 N.F.
50 EZ
100 FAST
100 EZ
8×25 FAST/EZ
100 EZ
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