Long distance with Flo
Warm-up:
10 minutes of free swimming
Main Set:
6×100 (0-0-5-5-0-0)
50 EZ
3×200 (0-5-0)
50 EZ
2×300 all on 0
600 on +5
3×200 10-0-10
6×100 10-10-0-0-10-10
6×50 Kick
200 EZ
Long distance with Flo
Warm-up:
10 minutes of free swimming
Main Set:
6×100 (0-0-5-5-0-0)
50 EZ
3×200 (0-5-0)
50 EZ
2×300 all on 0
600 on +5
3×200 10-0-10
6×100 10-10-0-0-10-10
6×50 Kick
200 EZ