SwimFit 7.13.18
I. Warm-Up: 1,500 Mixer
*must alt every 100
II. Main Set
10x25 Fast on 1:00
Then 50 EZ
10 x25 Fast on .55
Then 100 EZ
10x25 Fast on .50
Then 150 EZ
10x25 Fast on .45
Then 50 EZ
10 x25 Fast on .40
Then 100 EZ
10x25 Fast on .35
Then 150 EZ
10x25 Fast on .30
Then 50 EZ
10 x25 Fast on .25
Then 100 EZ
10x25 Fast on .20
Then 150 EZ
*on the 25's must maintain same speed throughout
*on the EZ, alt Free/Double Arm Back by 25
Total: 4,650 Yards/Meters