SwimFit 5.1.18

I. Warm-Up:

1 Min of ea{ inchworms, glute bridges, lunge & twist, supermans x2

Then

200 Rev IM (Dr/Sw by 25) on 3:20

3x100 Best stroke (desc 1-3) on 1:45

8x50 Kick (#4&8:Fast) on 1:10

20x25 ODDS:2nd best str/EVENS: worst str on .35

*Drills - Fly (rhythm), Bk (6-3-6), Br (triple decker), Free (salute)

*Triple Decker - 1st stroke head stays UH20, 2nd stroke head comes partially out of water, 3rd stroke come completely out of the water

II. Main Set:

500 For Time

Rest = 1/2 Work

5x100 Must hold +2 of 500 pace

Rest = 30 sec

10x50 Must hold + 1 of 500 pace

Rest = 10 sec

Total: 2,900 Yards/Meters

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