Sprint day with Flo
Warm-up:
10 minutes of free swimming
4×100 SKID (Swim, Kick, IM, Drill)
4×50 Swim/Kick on back by 25
Main Set:
4×200 +30
1st: 50 Fast, 100 Mod, 50 Fast
2nd: 50 Mod, 50 Fast, 50 Mod, 50 Fast
3rd: 100 Mod, 100 Fast
4th: Uptempo
100 EZ
6×50 +20 Des 1-3, 4-6
8×25 +15/20
2 Long underwater
2 Fast
2 No breath
2 SUPER SONIC
100 EZ
2×50 SUPER SONIC one free, one non free