Sprint day with Flo
Warm-up:
10 minutes of free swimming
4×75 odds kick, evens swim
4×75 odds drill, evens swim
Main Set:
2×100 +20 touch on -5
50 EZ
4×100 +20 touch on -5
50 EZ
200 Kick, all out 12.5, EZ 12.5
4×50 on 1:30 odds FAST, evens EZ
8×25 on 1:00 odds FAST, evens EZ
Flag to flag relays FAST or 10x flag to flag sprint
100 EZ
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