SwimFit 3.20.19

I. Warm-Up:

12x25 Kick - 5 Sec Rest

6x50 Bk (25Dr - 6-3-6/25sw) - 10 Sec Rest

3x100 Bk (Desc ea 25) - 15 Sec Rest

II. Main Set:

4 Rds -

Rds 1 & 3 = Free

4x25 UH2O on .40

4x50 Kick Drill (1 stroke/10 kicks) on 1:10

2x100 Fast on 2:20

Rds 2&4 = ABF

4x25 UH2O on .40

4x50 Kick Drill (1 stroke/10 kicks) on 1:20

2x100 Fast on 2:40

*Kick Drill = Breast (2 strokes/3 UH2O Kicks), Bk (1 stroke/5 kicks), Fly (2 Strokes/3 UH2O Kicks)

*Rest 2 min btwn ea rd

Total: 2,900 Meters/Yards