Long Distance with Flo
Warm-up:
10 minutes of free swimming
4×200 SKIP (Swim, Kick, IM, Pull)
Main Set:
3×400 +30
1st one – 25 fast, 75 moderate
2nd one – 50/50
3rd one – 75 fast, 25 EZ
3×200 +20
1st one – 25 fast, 75 moderate
2nd one – 50/50
3rd one – 75 fast, 25 EZ
1 minute rest
400 for time
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