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
50 EZ
50 SUPER SONIC
100 EZ
8×50 odds -5/evens +20
50 EZ
50 SUPER SONIC
100 EZ
2×50 (25 underwater/25 swim, 25 swim/25 underwater)
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