Sprint day with Flo
Warm-up:
10 minutes of free swimming
100 Swim
100 Kick
100 Drill
100 Pull
Main Set:
4×100 on 2 minutes
1st 100: 25 FAST, 75 recovery
2nd 100: 50 FAST, 50 recovery
3rd 100: 75 FAST, 25 recovery
4th 100: All FAST
50 EZ
4×75 on 1:45
1st: 25 FAST, 50 recovery
2nd: 50 FAST, 25 recovery
3rd: All FAST
4th: All recovery
4×50 on 1:30
1st: 25 FAST, 25 recovery
2nd: 25 recovery, 25 FAST
3rd: All FAST
4th: All recovery
4×50 Kick FAST/EZ by 50
16×25: odds NF fast, evens EZ (IM order)
2xFUNS
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