Long distance with Flo
Warm-up:
10 minutes of free swimming
300 Swim every 3rd length non free
Main Set:
600 Swim +20
100 Kick 50 fast/50 EZ
2×300 Swim +15
100 Kick 50 fast/50 EZ
3×200 Swim +10
100 Kick 50 fast/50 EZ
6×100 Swim +5
Long distance with Flo
Warm-up:
10 minutes of free swimming
300 Swim every 3rd length non free
Main Set:
600 Swim +20
100 Kick 50 fast/50 EZ
2×300 Swim +15
100 Kick 50 fast/50 EZ
3×200 Swim +10
100 Kick 50 fast/50 EZ
6×100 Swim +5