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SwimFit 4.4.18

I. Warm-Up:

400 Pull (breathe every 3rd stroke) on 6:00/6:30

4x100 REV IM-ALL Drill on 1:50

8x50 Choice (25fast/25ez) on 1:05

*Dr- Fly (3RA/3LA/1WS), Bk (6/6), Br (Triple Decker), Free (Tarzan/Lifeguard swim)

*Triple decker - first stroke head stays in the water, second stroke, face partially comes out, third stroke you whole head comes out; goal is to stay low in the water

II. Main Set

4x25 Fly-KDR on .35

Then 4x100 IM on 1:45

4x25 Bk-KDR on .30

Then 4x100 IM on 1.40

4x25 Br-KDR on .35

Then 4x100 IM on 1.35

4x25 Fr-KDR on .30

Then 4x100 IM on 1:30-1:25-1:20-1:15

Total: 3200 Yards/Meters

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