SwimFit 6.25.18

I. Warm-Up:

4x50 DPS, -1 by 25 on 1:00

10 GM, 5 Inchworms

4x75 (25K/50Sw) on 1:15

10 Sit-ups, 10 seal jacks

4x50 (must make it past flags off ea wall) on 1:00

20 Arm Circles (10 Forwad/10 Backwards)

II. 4x100 Kick

#1: mod

#2: 25mod/50build/25fast

#3: 50mod/50fast

#4: All out (100%)

*use a kick board

*take 15-10-10-5 sec rest btwn ea 100

III. Rd 1

4x25 6/6

50 Free - nice & smooth

4x25 6-3-6 (kick-pull-kick)

50 Free - nice & smooth

4x25 Catch-up

50 Free - nice & smooth

*10 sec rest after 25's; 15 sec rest after 50's

Rd 2

4x25 6/6

50 Free - nice & smooth

4x25 6-3-6 (kick-pull-kick)

50 Free - nice & smooth

4x25 Catch-up

50 Free - nice & smooth

*5 sec rest after 25's; 10 sec rest after 50's

Total: 2,000 yards/meters

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