Sprint day with Flo
Warm-up:
10 minutes of free swimming
300 every 3rd length NF
200 Pull
3×100 (50 drill/50 swim)
Main Set:
4×50 kick +20, 4×25 FAST on 1 minute, 2×50 on cruise
100 EZ
3×50 kick +20, 4×25 FAST on 1 minute, 3×50 on cruise
100 EZ
2×50 kick +20, 4×25 FAST on 1 minute, 4×50 on cruise
100 EZ
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