Friday, April 4, 2025

Sprint day with Flo

Warm-up:
10 minutes of free swimming
2x(100 Drill, 100 Kick, 100 Pull)

Main Set:
3×100 +5/0/0
50 EZ
3×100 +5/0/+5
50 EZ
3×100 +5/0/+10

200 Pull

100 Moderate +45
100 – 25 FAST stop 5 seconds, 75 Moderate +30
100 – 50 FAST stop 5 seconds, 50 Moderate +30
100 – 75 FAST stop 5 seconds, 25 Moderate +30
Long Masters’ minute rest
100 Free SUPER SONIC
100 EZ
100 IM FAST
100 EZ
50 SUPER SONIC
50 EZ