SwimFit 1.9.19
I. Warm-Up:
3x500
#1 - Pull w/snorkel
#2 - Kick w/fins
#3 - Sw w/fins
*Rest 15 sec after ea one
II. Main Set
Free
8x25 Dr - Fingertip on .35
6x50 KDR(10 kick/1 stroke)/Swim by 25 on 1:05
4x75 DPS, -1, -2 by 25 on 1:15
2x100 FAST on 1:40
Rest 90 sec
Breast
8x25 Dr - Breaststroke w/flutter kick on .40
6x50 KDR(2 strokes/3UH2O kicks)/Swim by 25 on 1:10
4x75 DPS, -1, -2 by 25 on 1:20
2x100 FAST on 2:00
Total: 3,500 Yards/Meters