SwimFit 11.7.18

I. Warm-Up:

12x25 Sw (ODDS:Free/EVENS:Back) on .30

10x50 (25K/25Sw) on 1:05

8x75 (25build/25mod/25fast) on 1:20

II. Main Set:

Rd 1 -

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

6x50 (90-90-100% x2) on 1:05

4x100 (90-100%) on 1:45

Rest 2 min and throw fins & snorkel on

Rd 2 -

4x25 (80-90-100-100%) on .30

6x50 (90-90-100% x2) on .55

4x100 (90-100%) on 135

Total: 3,000 Yards/Meters

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