SwimFit 3.14.18

I. Warm-Up:

500 Pull (breathe every 7th) on 7:30

5x100 (50 KDR/50 Swim) on 1:45

10x50 (25 Dr - Salute/25 Sw) on 1:00

*Salute Drill - take a pull and bring your hand to forehead and salute before extending it

II. SwimFit:

A. 6 Rds

200 Swim

50 Situps

50 KB FSQ

Rest 3-5min

B. 10 Pushups

10 Supermans

50 Sprint

*Rest 1 min & Repeat 8x

*Must match time ea round

Total: 3100 Yards/Meters