Sprint day with Flo
Warm-up:
10 minutes of free swimming
300 every 3rd length non free
200 Swim/Drill by 50
100 Kick
200 Pull
300 – 100 Free, 100 Back, 100 Free
Main Set:
12×50 +10 every 3rd is FAST – suggest doing them non free
8×50 +20 every other is FAST
4×50 +40 all FAST