SwimFit 8.22.18

I. Warm-Up: 1,500 Mixer

II. Main Set:

2 Rds

200 Fast

Rest 3 min

4x25 (80-90-90-100%) on .40

2x50 @ +1-2 Sec off fastest 50 split on 1:20

2x100 @ +1-2 Sec off fastest 100 split on 2:40

2x50 Must hold fastest 50 split on 1:15

4x25 (90-90-100-100%) on .40

Rest 3 min

200 Fast

*Rd 1-Free/Rd 2-No Free

Total: 3,500 Yards/Meters