SwimFit 6.6.18
I. Warm-Up:
4x25 Kick on .35
6x50 DR on 1:00
8x75 (25build/50fast) on 1:10
*It can be done any stroke you want
*Drills - Fly (3RA/3LA/1WS), Bk (6/6), Br (Triple Decker), Free (Catchup)
II. Main Set:
Rd 1
100 Swim (25build/25mod/50fast) on 1:30
4x25 DR-1:KDR/2:Fingertip on .30
2x50 Kick (neg split) on 1:05
100 Fast on 1:15
Rest 30 sec
Rd 2 - w/fins
100 Swim (25build/25mod/50fast) on 1:15
4x25 DR-1:KDR/2:Fingertip on .25
2x50 Kick (neg split) on .50
100 Fast on 1:10
Then
2x:
50 Build(25 build/25 fast) on 1:05
4x25 UH2O on .40
2x50 1:KDR/2: rhythm or 6-3-6 on 1:10
50 Fast on 1:00
*rest 30 sec btwn rounds
*rds can be either fly, bk, or br
*UH2O are dolphin kicking or max breaststroke pullouts
Total: 3,200 yards/meters