SiwmFit 2.20.19

I. Warm-Up:

300 Sw w/snorkel - 10 Sec Rest

3x100 DPS, -1, -2, -3 - 10 Sec Rest

6x50 (25bk/25fr) - 5 Sec Rest

12x25 (ODDS-IM Order/EVENS-Fr) - 5 Sec Rest

II. Main Set:

4 Rds

4x25 Kick on .40

6x50 Kick Drill on 1:05

4x75 Sw (25Str/25Fr/25Str) on 1:20

*RD 1 - FR, RD 2 - BK, RD 3 - BR, RD 4 - FLY

*KICK DRILL - FR (1 Str/10 Kicks), Bk (1 Str/6 Kicks), Br (2 str/3 UH2O Kicks), Fly (2 Str/5 UH2O Kicks)

Total: 4,000 Yards/Meters

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