SwimFit 5.11.18
I. Warm-Up:
8x25 Kick on .35/.40
4x50 Dr-1 of ea str on 1:05
2x100 25KDR/75Sw on 1:50
200 Swim on 3:30
II. Main Set:
Round 1 - Best stroke
4x25 90% on .30
2x50 25DAB/25FR on 1:10
4x50 90% on 1:00
2x50 25DAB/25FR on 1:10
4x75 90% on 1:15
2x50 25DAB/25R on 1:10
Round 2 - 2nd best stroke
4x25 90% on .35
2x50 25DAB/25FR on 1:10
4x50 90% on 1:10
2x50 25DAB/25FR on 1:10
4x75 90% on 1:20
2x50 25DAB/25R on 1:10
Round 3 - Choice
4x25 90% on .30
2x50 25DAB/25FR on 1:10
4x50 90% on 1:00
2x50 25DAB/25FR on 1:10
4x75 90% on 1:15
2x50 25DAB/25R on 1:10
Total: 3,500 yards/meters