SwimFit 4.18.18

I. Warm-Up:

800 Mixer

*any drills, kick, str you want

*must alt every 75

II. Main Set:

Rd 1

4x100 IM - Neg Split on 1:50

4x50 Fast - Best stroke on 1:00-.55-.50-.45

3x100 IM - Desc on 1:45

4x50 Worst Stroke on 1:05

2x100 IM - FAST on 1:40

Rest 1 min

Rd 2

4x100 IM - Neg Split on 1:45

4x50 Fast - Best stroke on .55-.50-.45-.40

3x100 IM - Desc on 1:40

4x50 Worst Stroke on 1:00

2x100 IM - FAST on 1:35

Total: 3400 Yards/Meters