Sprint day with Flo
Warm-up:
10 minutes of free swimming
Main set:
2 rounds (2nd round non free)
100 Swim nice and EZ
100 Kick
100 IM
100 Drill
100 Fastish – 80% effort on 2 minutes
2×50 on 1:30 – Beat your combined time on the hundred by 3-5 seconds
4×25 on 1 minute – Beat your combined time on the 50 by 2-3 seconds
100 EZ
100 Fastish – 80% effort on 2 minutes
2×50 on 1:30 – Beat your combined time on the hundred by 3-5 seconds
4×25 on 1 minute – Beat your combined time on the 50 by 2-3 seconds
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