Sprint day with Flo
Warm-up:
10 minutes of free swimming
4×50 Kick
4×75 Drill/Sw/Drill by 25
4×100 SKIP (100 Swim, 100 Kick, 10 IM, 100 Pull)
Main Set:
4×100 (1 Pull, 1 Fast, 1 EZ, 1 Kick)
50 EZ
6×50 (2 Pull, 2 Fast, 2 Kick)
50 EZ
8×25 (3 Pull, 2 Fast, 3 Kick)
50 EZ
Masters’ minute rest
100 SUPER SONIC FAST
50 EZ
2xFUNS
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