Friday, November 13, 2026

Sprint day with Flo

Warm-up:
10 minutes of free swimming
300 Sw/Back/Sw by 100
100 Kick
100 Drill (50 finger drag/50 catch up)
6×50 odds on Cruise, evens on +20

Main Set:
2×100 Build +15
100 FAST
50 EZ

2×100 Build +15
2×50 FAST +30
50 EZ

2×100 Build +15
4×25 FAST +20
50 EZ

6×50 +20-25 (30 moderate, stop, align, 20 racing lane next to you)
50 EZ