Sprint day with Flo
Warm-up:
10 minutes of free swimming
100 Kick
200 Pull
300 (100 free/100 back/100 free)
100 Drill
Main Set:
8×50 odds on -5, evens on +15
2 rounds of:
4×100 on +40
1st 100: 25 FAST, 75 moderate
2nd 100: 50 FAST, 50 moderate
3rd 100: 75 FAST, 25 moderate
4th 100: ALL FAST
100 EZ
2×50 (25 underwater/25 swim, 25 swim/25 underwater)