SwimFit 6.27.18

I. Warm-Up:

100 DPS

20 Lunges

4x50 (25catch-up/25sw) on 1:00

15 Squats

4x75 Fr-Bk-Fr by 25 on 1:15

10 Toy Soldiers

II. 100 Kick (25mod/25build/50fast) on 2:15

Then

2x:

8x25 on .40

#1: RA only

#2: LA only

#3: fingertip drill

#4: Free

200 Free (breathing 3,5, by 25) on 3:00/3:20

*take 15 sec rest btwn rds

III. SwimFit

A. 21-15-9

Squats

Pushups

*75 Swim after ea rd

Rest 3 min

B. 8 Min AMRAP

10 Situps

25 swim

10 Situps

50 swim

10 situps

75 swim

...continue with pattern until time is up