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SwimFit 2.19.18

February 19, 2018

I. Warm-Up: 

4 rounds-30 sec of ea (squat jumps, yoga pushups, mountain climbers, burpees)

Then

300 DPS, -1, -2, -3 by 25 (15 sec rest)

4x25 Backstroke (Desc 1-4; 10 sec rest btwn ea)

3x100 (50free/50bk; 10 sec rest btwn ea)

4x25 Free (Desc 1-4; 10 sec rest btwn ea)

 

II. SwimFit

A. 6 rounds

100 Swim

20 RKBS

20 leg lifts (raise to 90 degrees and lower back down)

 

Rest 5 min

 

B. 6 Min AMRAP

50 swim

10 lunges (5/5)

15 v-ups

Rest 2 min

4 Min AMRAP

50 swim

10 lunges (5/5)

15 v-ups

Rest 1 min

2 Min AMRAP
50 swim

10 lunges (5/5)

15 v-ups

*the AMRAPs are a continuous count

 

III. Cool Down-5 min 

*nice ez swimming focusing on technique; keep moving

 

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