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