SwimFit 3.19.18
I. Warm-Up:
30 Sec of {arm circles (forward & backward)
inch worms
SL glute bridges
accordions
supermans
4x25 UH2O on .40
2x200 DPS on 3:30 or 3:40
4x25 Kick on .35
2x200 Desc 1-2 on 3:20 or 3:30
4x25 Dr on .30
2x200 Nice & Smooth on 3:15 or 3:20
II. SwimFit:
A. 1000 Swim
100 Burpees
*break it up however you want
or
B. 4 Rds
200 Swim
20 DB Hang Cleans (must end in a squat)
Total: 2300 or 2500 Yards/Meters