Sprint day with Flo
Warm-up:
10 minutes of free swimming
100 kick/100 Swim
100 drill/100 Swim
100 pull/100 Swim
Main Set:
4×100 +15/10/5/0
4×50 +5/5/0/0
All Lanes together and SUPER SONIC FAST
2×25 on 1:00 free
50 on 1:30 free
2×75 on 2:00 free
100 free
100 EZ
100 non free on 2:20
2×75 on 2:00
50 on 1:30
2×25 on 1:00
FUNS or relays
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