Stroke day with Flo Warm-up:10 minute free swimming4×100 SKID (Swim/Kick/IM/Drill) 100 each4×50 Kick4×50 Drill4×50 Swim Main Set:6×100 +20 odds Non Free/Evens Free 8×50 Kick/Drill by 5010×50 +20 2 Non Free/2 Free 16×25 +10 odds Non Free FAST/Evens Free200 Non Free good effort200 EZ Free