Sprint day with Flo
Warm-up:
10 minutes of free swimming
2 rounds or 100 Kick, 100 Drill, 100 Swim
Main Set:
4×50 +20 1 FAST, 3 Moderate
4×50 +30 2 FAST, 2 Moderate
4×50 +40 3 FAST, 1 Moderate
4×50 +50 All FAST
100 EZ and 1 Masters minute and do it again from the bottom. Go FAST on all the FAST ones, this will be a hard set.
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