Friday, March 15, 2024

Sprint day with Flo

Warm-up:
10 minutes of free swimming
4×50 25 Kick/25 Swim
4×50 25 Drill/25 Swim

Main Set:
6×100 (+20, +15, +10, +5, 0, -5)
100 Drill (1 arm)
100 Kick
6×50 (+20, +15, +10, +5, 0, -5)
100 Drill (1 arm)
100 Kick
6×25 FAST (+20, +15, +10, +5, 0, -5)
50 EZ
2×50 +30 SUPER SONIC
50 EZ
4×25 +20 SUPER SONIC
50 (25 underwater kick, 25 swim)
50 (25 swim, 25 underwater kick)