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 – Best average!!
50 EZ
6×75 on 1:45
1st: 25 FAST, 50 recovery
2nd: 50 FAST, 25 recovery
3rd and 4th: All FAST
5th: 25 EZ, 50 FAST
6th: 50 EZ, 25 FAST
50 EZ
16×25 on 1 minute 2 Free/2 Non Free, odds are as long as you can under water with fast dolphin kick, evens are fast
200 EZ
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