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SwimFit 6.11.18

June 11, 2018

I. Warm-Up:

2x{10 Banded Good Mornings

     10 Banded Glute Bridges

     10 Banded Squats

6x100 (25K/75swim) on 1:45/1:50

2x{10 Good Mornings

     10 Glute Bridges

     10 Squats

6x100 (25Dr/75sw) on 1:40/1:45

 

II. Main Set:

3 Rds

4x25 Kick on .35

2x50 Dr on 1:10

200 Swim (perfect str) on 3:15

*Rd 1-Free, Rd 2-Bk, Rd 3-Choice

*Drills: Fr (6-3-6), Bk (6/6), Breast (Triple Decker), Fly (3RA/3LA/1WS)

*Rest 30 sec btwn rds

 

Then

 

20x50 Swim

5 @ 1:00

5 @ .55

5 @ .50

5 @ .45

*maintain speed through ea set of 5 50s

 

Total: 2,750 Yards/Meters

 

 

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