Friday, January 9, 2026

Sprint day with Flo

Warm-up:
10 minutes of free swimming
2×150 (kick, Drill, Swim by 50)
200 Pull
100 Drill

Main Set:
6×25 fast on +40 minute (2 free, 2 NF, 2 Free) – 50 recovery 
4x 50 fast on +1:00 (2 free, 2 NF) – 100 recovery 
3x 100 fast on +1:20 minutes (free, NF, free) – 100 recovery 
4x 50 fast on +1:00 (2 free, 2 NF) – 100 recovery 
6×25 fast on +40 minute (2 free, 2 NF, 2 Free) – 50 recovery