Friday, March 27, 2026

Sprint day with Flo

Warm-up:
10 minutes of free swimming
200 Kick
200 Pull
2×100 IM
4×100 0/+10/0/+10

Main Set:
4 rounds (change stroke on the 25 FAST for each round)
2×75 on 100 Cruise Des 1-2
25 FAST Kick +20
25 FAST Swim
30 to 40 seconds rest between each round

2 or 3 rounds
2×50 +20
4×25 Odds Kick/evens swim FAST on +20