SwimFit 4.9.18

I. Warm-Up:

300 Swim (must change str every 3rd 25) - 10 sec rest

8x50 (25k/25sw; 2 of ea str) - 10 sec rest after ea 50

3x100 (25 KDR/75 sw) - 10 sec rest

II. Main Set:

4x100 sw w/snorkel on 1:40

8x25 Neg Split on .30

4x200 Breathing every 3/5 by 50 on 3:20

8x50 (Desc 1-4;5-8) on 1:00

400 Desc ea 100 w/in the 400 on 4:20/4:40

Total: 3,200 Yards/Meters