Sprint day with Flo
Warm-up:
10 minutes of free swimming
200 Kick, 200 Pull, 200 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 changing the 50s to 25s and going with +10, +20, +30, +40.