Sprint day with Flo
Warm-up:
10 minutes of free swimming
200 Pull
200 Free/N.F. by 50
200 Free/Drill by 50
Main Set:
8×50 +20 odds fast kick, evens swim
4×100 +20 des 1-4
1 minute rest
100 FAST kick
8×25 +20 odds long underwater (as far as you can go), evens FAST
1 minute rest
2×50 FAST on 2 minutes, 1 free, 1 N.F.
100 EZ Kick
2×50 (25 underwater/25 swim, 25 swim/25 underwater)
?xFUNS
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