SwimFit 1.23.19

I. Warm-Up:

400 {200 choice/200 kick w/fins) - 15 sec rest

16x25 (25 Tarzan/25 Back Stroke) - 5 sec rest

2x200 DPS, -1 by 50 - 10 sec rest

II. Main Set

400 For Time on 7:00

Then 4x100 holding best 100 pace on 2:00

300 For Time on 5:00

Then 3x100 holding best 100 pace on 1:50

200 For Time on 3:15

Then 2x100 holding best 100 pace on 1:40

Total: 3,000 Yards/Meters