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SwimFit 2.28.18

February 27, 2018

I. Warm-Up:

1 Min Squat Jumps

10x25 (Alt 25 Free/25 Breast) - 5 sec rest btwn ea

1 min Froggers (quater squat jumps)/ 1 min glute bridges

8x50 (25k/25sw; ODDS:Free/EVENS:Bk) - 10 sec rest btwn ea

1 min sprawls/1 min V-ups,/1 min Yoga Pushups

6x75 (50KDR/25sw; #1-3Breast/#4-6: Free) - 15 sec rest btwn ea

*KDR - Br (1 stroke/5 underwater kicks), Fr (1 stroke/10 kicks on your side)

 

II. SwimFit:

A. 21-15-9

Burpees

Lunges (ea side)

*100 Swim Btwn ea Rd

 

Rest 3 min

 

B. 8 Rds.

75 Kick w/fins

50 Situps

25 Squats

 

Rest 3 min

 

C. 12 Min Cap

25 Swim

25 Double Unders/Single Unders

50 Swim

25 DU/SU

100 Swim

25 DU/SU

150 Swim

25 DU/SU

*Continue with pattern for as long as you can before time (12 min) elapses

 

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