SwimFit 3.9.18

I. Warm-up:

1 min of ea { Squat Jumps, Inch Worms, Glute Bridges, Burpees, Lunges w/twist

Then

16x25

#1-Kick on .35

#2-3-Dr (choice) on .30

#4-Swim on .25

Alt Free/Back/Choice/Br by Rd

Then

8x50 on 1:05

#1-25 KDR/25sw

#2-3-Under/overs (underwater 1st 25/swim ez 2nd 25)

#4-90%

1st 4 - Free; 2nd 4 - Choice

II. SwimFit

A. 21-18-15-12-9-6-3

DB Thrusters

Burpees over the DB

*50 Sprint btwn ea rd

Rest 5 min

B. 3 Rds

200 Kick w/fins (last 25:UH2O)

25 Dolphin Kicking holding a kick board pressed out

25 Mountain Climbers (25 RL/25LL)

Total: 1,700 Yards/Meters