Long distance with Flo
Warm-up:
10 minutes of free swimming
3 rounds of 100 Swim on +10 and 100 IM on +20 perfect stroke
Main Set:
400 – 100 Kick 200 Swim 100 Kick
400 – 100 Pull 200 Swim 100 Pull
400 Swim descend per 200 +10
400 Swim descend +20
400 – 100 Pull 200 Swim 100 Pull
400 – 100 Kick 200 Swim 100 Kick
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