SwimFit 3.2.18

I. Warm-Up:

400 SKIP

(100 Swim/100 Kick/100 IM/100 Pull) - 20 sec rest

8x25 UH2O on 1min

4x100 (50kdr/50sw)

#1-Free

#2-Back

#3-Breast

#4-Choice

*10 sec rest after ea 100

2x200

#1-80%

#2-90%

*Rest 15 sec after ea 200

II. Main Set:

3 Rds

2x25 Kick

4x50 DPS

1x100 Swim

*All Free

Rd 1 - 25s on .40, 50s on 1:00, 100 on 1:50

Rd 2 - 25's on .35, 50s on .55, 100 on 1:45

Rd 3- 25s on .30, 50s on .50, 100 on 1:40

Then

3 Rds

4x25 Kick

4x50 KDR (1 stroke/3 UH2O kicks)

1x75 Swim

*All Breast

Rd 1 - 25s on .50, 50s on 1:05, 100 on 1:30

Rd 2 - 25's on .45, 50s on 1:00, 100 on 1:25

Rd 3- 25s on .40, 50s on .55, 100 on 1:20

Total: 3575 Yards/Meters