Sprint day with Flo
Warm-up:
10 minutes of free swimming
200 (50 swim/50 kick)
200 (50 kick/50 drill)
200 Pull
Main Set:
3 rounds
3×50 FAST/EZ/FAST +30
Round 1: 3×100 0/-5/+10
Round 2: 2×100 0/-5
Round 3: 100 0
3×25 FAST Non Free +20
75 EZ
8×25 sprint flags to flags, start head down at the flags
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