workout by Coach Flo
10 minute warm-up
16 x 50, odds: 25 NonFree+25 free c+5; evens: free on c+20 recovery
2 round of 4 x 100 cruise+10, +20, +30, +40
1st round is free, 2nd is NonFree. Add 10 sec rest for the NonFree round
#1 25 fast, 75 recovery
#2 50 fast, 50 recovery
#3 75 fast, 25 recovery
#4 all fast
16x 25 fast/easy +15. Odds IM evens free
2 x 50 SUPER SONIC: 1 free , 1 nonfree
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