Sprint day with Flo
Warm-up:
10 minutes of free swimming
200 Free/N.F. by 50
10×50 +10 odds N.F./Free, evens Free
Main Set:
2×100 +30 25 FAST/75 recovery
50 Kick
2×100 +40 50 FAST/50 recovery
50 Kick
2×100 +50 75 FAST/25 recovery
50 Kick
2×100 +1 minute FAST
50 Kick
100 EZ
50 SUPER SONIC
100 EZ
2×50 (25 underwater/25 swim – 25 swim/25 underwater)
Relays
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