SwimFit 7.2.18

I. Warm-Up:

20x100

5 @ 1:45 (25k/75sw)

5 @ 1:40 (25dr/75sw)

5 @ 1:35 (25build/75fast)

5 @ 1:30 (75fast/25mod)

II. SwimFit

A. 6 Rds every 2 min

50 Swim (12.5mod/37.5fast)

10 Pushups

15 Squats

Rest 3 min

B. 6 Rds every 2 min

75 Swim (25build/25fast)

20 RKBS

Rest 3 min

C. For Time

3 Rds

100 swim

20 Froggers

15 Burpees

Total: 3,050 Yards/Meters