Sprint day with Flo
Warm-up:
10 minutes of free swimming
4×100 SKIP (Swim, Kick, IM, Pull by 100)
4×50 drill (1 arm, 1 arm, finger drag, catch up)
Main Set:
4x (broken) 200 +40
1st: 50 fast, stop 5 seconds, 100 mod, stop 5seconds, 50 fast
2nd: 50 mod, stop 5 seconds, 50 fast, stop 5seconds, 50 mod, stop 5seconds, 50 fast
3rd: 100 mod, stop 5seconds, 100 fast
4th: 100 fast, stop 5seconds, 100 fast
50 EZ
50 super sonic
50 EZ
12×25 fast N.F./EZ, go straight into the EZ 25 and go on +20 over the 50
50 EZ
50 super sonic
50 EZ
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