Friday, March 13, 2026

Sprint day with Flo

Warm-up:
10 minutes of free swimming
2 rounds of:
100 Swim +10
100 IM +20
100 Kick

200 Pull
200 Swim

Main Set:
4 rounds (1 per stroke)
4×25 FAST on 1 minute
50 EZ

2 rounds (1 free, 1 NF)
2×50 on 2 minutes
50 EZ