Sprint with Flo
Warm-up:
10 minutes of free swimming
200 Swim
100 Kick
200 Pull
Main Set:
8×50 odds fast kick, evens EZ swim all on +20
100 EZ
4×100 +20 (1st 25 fast/75 EZ, 2nd 25 EZ/25 fast/50 EZ, 3rd 50 EZ/25 fast/25 EZ, 4th 75 EZ/25 fast)
1 minute rest
2×50 SUPER DUPER FAST on 2 minutes, 1 free, 1 non free
100 EZ
8×25 +20 odds looooooooong under water dolphin kick, evens sprint
100 EZ
2×50 25 underwater/25 swim and 25 swim/25 underwater
Relays or FUNS