Sprint day with Flo
Warm-up:
10 minutes of free swimming
300 every 3rd length is non free
4×50 Drill (1 arm, 1 arm, Finger drag, catch up)
Main Set:
3×100 +20 – 50 Fastish/50 EZ, 25 EZ/50 Fastish/25 EZ, 50 EZ/50 Fastish
2×100 Kick
2×100 Pull
6×50 +20 – odds Fast Non Free, evens EZ Free
100 Kick
100 Pull
12×25 Sprint flag to flag and start at the flags head down
2xFUNS or relays
Leave a Reply