Sprint day with Flo
Warm-up:
10 minutes of free swimming
200 (Swim/Kick by 50)
200 (Swim/Drill by 50)
200 Breath control 3/5/7/3 by 50
Main Set:
5×100 0/-5/+20/-5/0
6×50 +30 2 FAST/2 EZ/2 FAST
100 recovery
1 minute rest
4×25 FAST on 1 minute – Change stroke
50 EZ
100 Kick Fast
100 recovery
100 IM SUPER SONIC
100 EZ
Relays
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