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