Sprint day with Flo
Warm-up:
10 minutes of free swimming
2×150 (50 kick, 50 drill, 50 swim)
4×50 Drill/Sw by 25
4×50 Pull
Main Set:
200 +15
2×100 +10
4×50 +5
4 rounds of 4×50 – alternate free and N.F. per cycle
1st and 2nd 50, half way or more under water dolphin kick
3rd 50, FAST
4th 50, EZ
2×50 SUPER SONIC FAST, 1 free, 1 N.F. +1 minute
8×25 SUPER SONIC FAST/EZ by 25, alternate free, N.F. per pair
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