Wednesday, June 24, 2026

Mid/long distance with Flo

Warm-up:
10 minutes of free swimming
8×50 Odds long underwater/evens N.F.
100 Kick
100 Drill
100 Swim

Main Set:
400 – 4x(25 FAST – 75 Mod) +30
300 – 3x(50 FAST – 50 Mod) +40
400 – 2x(100 FAST – 100 Mod) +50
300 – 3x(50 FAST – 50 Mod) +40
400 – 4x(25 FAST – 75 Mod) +30