Sprint day with Flo
Warm-up:
10 minutes of free swimming
300 Pull
200 Kick
100 Swim
Main Set:
2 rounds of 4×100
1st 100 on +20: 25 FAST stop 5 seconds, 75 recovery
2nd 100 on +30: 50 FAST stop 5 seconds, 50 recovery
3rd 100 on +40: 75 FAST stop 5 seconds, 25 recovery
4th 100 on +50: All FAST
50 EZ
8×25 Kick +20 odds FAST, evens EZ
100 Swim
12×25 2 FAST, 1 EZ on +20 change stroke
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