SwimFit 12.14.18

I. Warm-Up:

200 Kick (every 4th 245: UH2O) - Rest 15 sec

300 Pull w/snorkel - Rest 15 sec

400 Swim (DPS, -1 by 50) - Rest 15 sec

300 Pull (breathe every 3, 5 by 100) - Rest 15 sec

200 Kick w/fins (max UH2O off ea wall)

II. Main Set:

4x100 Rotating 25 UH2O on 2:00

8x50 (Desc 1-4/5-8) on 1:00

3x100 Rotating 50 Kick on 2:00

6x50 Neg Split on 1:00

2x100 (1st & 4th 25 is UH2O) on 2:00

4x50 Fast on 1:00

Total: 3,200 Yards/Meters

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