Sprint day with Flo
Warm-up:
10 minute of free swimming
100 Swim
100 Kick
100 IM
100 Pull
Main set:
2 rounds of:
2×100 on cruise
30 sec rest
4×75 +40 (25 Kick FAST/25 Swim fast keeping same fast kick/25 Swim EZ)
2 rounds of:
200 on cruise
1 minute rest
4×50 odds fast, evens EZ go straight from fast to EZ and then rest 30 seconds before the second pair
4×25 Streamline kick keeping your head up
50 – 25 underwater, 25 swim
50 – 25 swim, 25 underwater
200 EZ