Sprint day with Flo
Warm-up:
10 minutes of free swimming
300 (100 free, 100 back, 100 free)
200 Sw/Drill by 50
100 Kick
100 Swim
Main Set:
4×125 0/-5/+5/EZ
6×50 +20
2 fast break out
2 fast turn
2 fast finish
4×100 0/-5/+5/EZ
12×25 +20
4 fast break out
4 no breath
4 fast finish