Sprint day with Flo
Warm-up:
10 minutes of free swimming
100 NF +30
100 cruise
100 NF +30
2×100 cruise
100 NF +30
3×100 cruise
3×50 kick
150 Moderate – 1200
8×50 fast underwater, fast last 10 yards +30
Separate lanes for racing
8x50s – last 12.5 race head to head