Long distance day with Flo
Warm-up:
10 minutes of free swimming
4×150
150 swim
Swim, kick, swim by 50
Kick, swim, kick by 50
150 swim
Main set:
4×400 +40
100 kick, 300 swim
100 swim, 100 kick, 200 swim
200 swim, 100 kick, 100 swim
300 swim, 100 kick
3×200 -5/0/5
100 EZ
2×100 -5/0