Sprint day with Flo
Warm-up:
10 minutes of free swimming
300 – 2x(50 Free, 50 Back, 50 Breast)
4×50 Kick
8×50 +20 – odds build, evens 25 drill/25 fast
Main Set:
2×100 FAST +40
4×50 Des 1-4 +20
6×25 FAST +20
150 EZ
100 IM SUPER SONIC
8×25 odds FAST non free/evens EZ
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