SwimFit 6.20.18

I. Warm-Up:

8x100 (25KDR/75Sw)

*2 of ea stroke (Fly - 2:00, Bk - 1:50, Br -1:55, Fr - 1:45)

8x50 DPS on 1:00

*2 of ea stroke

II. Main Set:

2 Rds:

Rd 1 - 200 Swim on 3:10

4x50 (25Dr/25Sw) on .55

2x100 (Fast in & out of flags/turn work) on 1:30

200 Fast on 4:00

*Rd 1 is all Free

Rd 2 - 200 Swim on 3:40

4x50 (25Dr/25Sw) on 1:05

2x100 (Fast in & out of flags/turn work) on 1:45

200 Fast on 4:00

*Rd 2 is No Free

Rest 2 min

300 Kick w/fins on 5:00

4x75 (25dr/50sw) on 1:20

3x100 DPS, -1, -2, -3 by 25 on 1:45

300 Swim w/fins on 4:10

Total: 4,000 yards/meters