Friday, September 20, 2024

Sprint day with Flo – workout inspired from Cody Miller video here

Warm-up:
10 minutes of free swimming
2 rounds:
100 Swim
4×25 No breath
100 Kick
4×25 12.5 burst/EZ
4×25 Drill

2 rounds:
3×25 Sprint to flags, no breath +15
25 EZ
25 FAST 30 sec rest
2×25 Sprint to flags, no breath +15
25 EZ
25 FAST 30 sec rest
1×25 Sprint to flags, no breath +15
25 EZ
25 FAST 30 sec rest

1 minute rest
4×25 SUPER SONIC on 1 minute
2×50 SUPER SONIC on 2 minutes