Friday, April 11, 2025

Sprint day with Flo. Workout inspired from Rowdy Gaines’ own workout

Warm-up:
10 minutes of free swimming
4×100 (Swim, Kick, IM, Pull)
200 Pull

3 rounds of 3×50 (rd1 on +20, rd2 on +15, rd3 on +10)
50 Swim
25 Swim/25 Kick
50 Kick

150 Swim

6×75 +20
1-3 25 sw/25 no breath/25 sw
4-6 25 no breath/25 sw/25 no breath

200 Swim

4 rounds of 4×25 all on +10
12.5 FAST/12.5 EZ
80% effort
90% effort
All FAST

200 Pull/EZ