Friday, June 12, 2026

Sprint day with Flo

Warm-up:
10 minutes of free swimming
2 rounds of:
200 swim
200 free, N.F by 50

200 Kick

2 rounds of:
100 +5
4×50 +30 – 1st is build, 2nd is reverse build, 3rd is good effort, 4th is EZ

3 rounds of:
2×50 FAST on 2 minutes
100 EZ