Sprint day with Flo (all lanes together)
Warm-up:
10 minutes of free swimming
4×100 (SKID)
200 Pull
Main Set:
4×100 on 2 minutes – Best average!!
50 EZ
6×75 on 1:45
1st: 25 FAST, 50 recovery
2nd: 50 FAST, 25 recovery
3rd and 4th: All FAST
5th: 25 EZ, 50 FAST
6th: 50 EZ, 25 FAST
50 EZ
8×50 on 1:30 2 Free/2 Non Free, 1 perfect stroke and 1 FAST
50 EZ