Sprint day with Flo
Warm-up:
10 minutes of free swimming
200 Kick
200 Pull
100 Back
100 DPS
4×100 on cruise
Main Set (all lanes together):
8×50 best average
2 on 1 minute
2 on 1:15
2 on 1:30
2 on 2 minutes
100 Recovery
4×25 sprint off the wall on 1 minute
50 Recovery
2×50 SUPER SONIC
50 Recovery
Leave a Reply