SwimFit 2.23.18

I. Warm-Up:

8x25 Kick (#4&8: Fast) - Rest 10 sec btwn ea

Side-Front-Side plank (30 sec in ea pos)

4x75 (25k/50Dr-fingertip) - Rest 10 sec btwn ea

1 min dolphin kicking

2x100 Swim (Neg split-2nd 50 faster than 1st) - Rest 10 sec

2 min Mountain climbers

4x25 UH20 (underwater) - Rest 15 sec btwn ea

II. SwimFit

A. 300 Swim

25 Burpees

25 Donkey kicks

200 Swim

50 Sit-ups

50 Alt KB/DB G2OH (ground to over head)

100 Swim

75 Squats

75 Accordians

50 Swim

100 Step-ups

100 DU/SU (double unders/singles)

III. Cool Down:

10x50 - Rest 10 sec after ea

2x{#1-2: DPS #3-4: FARTLEK

#5: Max UH2O (underwater)

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