SwimFit 3.16.18

I. Warm-Up:

20 Toy Soldiers

20 Glute Bridges

20 Burpees

20 Jump Ropes

800 SKIP (200 Swim, 200 Kick, 200 IM, 200 Pull)

*200 IM - 50 Fly, 50 Back, 50 Breast, 50 Free

II. Main Set:

Rd 1 - All Free

4x75 (80%-90%-100%-100%) on 1:30-1:25-1:20-1:15

4x25 DAB (Double Arm Backstroke) on .40

3x100 (80%-90%-100%) on 1:45-1:40-1:35

4x25 DAB (Double Arm Backstroke) on .40

2x200 (90%-100%) on 3:30-3:25

Rd 2 - No Free

4x75 (80%-90%-100%-100%) on 1:40-1:35-1:30-1:25

4x25 DAB (Double Arm Backstroke) on .40

3x100 (80%-90%-100%) on 1:55-1:50-1:45

4x25 DAB (Double Arm Backstroke) on .40

2x200 (90%-100%) on 3:40-3:35