Sprint day with Flo
Warm-up:
10 minutes of free swimming
200 Kick
4×50 Drill
200 Swim
4×50 Pull
Main Set:
12×50 (4 on +15, 4 on +10, 4 on cruise)
100 EZ
16×25 odds IM order, evens EZ
4×25 streamline kick with head above water
50 (25 underwater/25 swim)
50 (25 swim/25 underwater)
50 SUPER SONIC free or stroke
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