Sprint day with Flo
Warm-up:
10 minutes of free swimming
300 every 3rd length non free
200 Pull
100 Long Distance per stroke
Main Set:
4 rounds (one per stroke)
2×25 fast kick +10
2×25 perfect stroke +10
50 FAST
50 EZ
50 FAST(ER)
50 EZ
16×25 FAST/EZ +20
2xFUNS
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