Friday, July 10, 2026

Sprint day with Flo

Warm-up:
10 minutes of free swimming
300 Pull
200 Swim
100 Kick

6×50 odds on Cruise, evens on +20
4×75 on your 100 cruise interval Des 1-4

Main Set:
2 rounds
4×25 FAST on 1 minute
50 EZ
2×50 FAST on 1:30 minute
50 EZ
100 FAST on 1 minute
50 EZ