Long distance with Flo
Warm-up:
10 minutes of free swimming
2x(100 swim, 100 kick, 10 drill)
Main Set:
4×400 +20
1st one: 100 on cruise, stop 5 seconds, 300
2nd one: 100 stop 5 seconds, 100 on cruise, stop 5 seconds, 200
3rd one: 200 stop 5 seconds, 100 on cruise, stop 5 seconds, 100
4th one: 300 stop 5 seconds, 100 on cruise
3×300 +20 same pattern as above
2×200 +20 same pattern as above
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