Sprint day with Flo
Warm-up:
200 Pull
200 Kick
200 Swim Free/NF by 50
Main Set:
4×50 NF +30, 2×50 FAST +40, 2×50 on cruise
100 EZ
3×50 NF +30, 2×50 FAST +40, 3×50 on cruise
100 EZ
2×50 NF +30, 2×50 FAST +40, 4×50 on cruise
100 EZ
8×25 FAST/EZ +20
Sprint day with Flo
Warm-up:
200 Pull
200 Kick
200 Swim Free/NF by 50
Main Set:
4×50 NF +30, 2×50 FAST +40, 2×50 on cruise
100 EZ
3×50 NF +30, 2×50 FAST +40, 3×50 on cruise
100 EZ
2×50 NF +30, 2×50 FAST +40, 4×50 on cruise
100 EZ
8×25 FAST/EZ +20