SwimFit 7.4.18

I. Warm-Up:

200 DPS on 3:00/3:15

12x25 Kick (ODDS:FOB/EVENS:UH2O) on .40

200 REV IM-DPS on 3:20/3:40

12x25 KDR (3 of ea str) on .35 200 Choice-DPS on 3:15/3:35

12x25 Kick w/fins on .25

II. Main Set:

800 For Time

Rest = 1/2 work

2x400 (sum of 400's must be faster than 800)

Rest = 1/2 work

4x200 (2x200 fast than 400; 4x200 faster than 800)

Rest = 1/2 work

Total: 3,900 Yards/Meters