Friday, November 29,2024

Sprint day with Flo

Warm-up:
10 minutes of free swimming
2 rounds:
100 Swim
4×25 No breath
100 Kick
4×25 Build
4×25 Drill

3×25 Sprint between flags (EZ push off wall and turn), +20/30
25 EZ
25 FAST 30 sec rest
2×25 Sprint between flags (EZ push off wall and turn), +20/30
25 EZ
25 FAST 30 sec rest
1×25 Sprint between flags (EZ push off wall and turn), +20/30
25 EZ
25 FAST 30 sec rest
50EZ

4×25 SUPER SONIC on 1 minute
50EZ
2×50 SUPER SONIC on 2 minutes
100EZ – Cool down