SwimFit 4.20.18

I. Warm-Up:

2x-5 inch worms w/pushup, 10 Toy Soldiers, 5 Lunges w/twist ea side, 10 Jump & Lands

Then

500 Pull (breathe every 5th) on 8:00

12x25 Kick (Desc 1-4;5-8;9-12) on .40-.35-.30-.25

8x50 Dr/Sw by 25 (2 of ea stroke) on 1:00

*Drills - Fly (3RA/3LA/1WS), Back (3RA/3LA/1WS), Breast (rhythm), Free (Tarzan)

II. SwimFit

A. 21-15-9

Leg Lifts

Jumping Squats

*50 Fast Kick after ea rd

Rest 3 min

B. 200 For Time

Rest 3 min

2x100 For Time (combined times must be faster than 200)

Rest 1:30

4x50 For Time (1st 2 50's faster than 100; All 50's faster than 200)

Rest 1:00

8x25 For Time (1st 4 faster than 100; all 8 faster than 200)

Rest 30 seconds

Total: 2350 Yards/Meters

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