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SwimFit 9.28.18

September 28, 2018

I. Warm-Up:

3 Rds

4x25 Kick ( Rd 1- w/kick board; Rd 2-Fly kick on back; Rd 3- UH2O) on .40

4x50 25KDR/25Sw (Rd 1-Free/Rd 2- Bk; Rd 3- Choice) on 1:05

4x75 25Mod/25Build/25Fast (Rd 1-Free/Rd 2-Fr/Bk/Fr by 25; Rd 3-Bk/Fr/Bk by 25 ) on 1:20

 

II. SwimFit

A. 15 Min AMRAP

200 Swim

20 Pool Dips

20 V-Ups

 

Rest 3 min

 

B. 21-15-9-15-21

Gorilla Burpees

PVC pipe Dragon Flies

*After ea rd, 150 Kick w/fins; if you don't have finds, drop it to 100 kick

 

 

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