SwimFit 5.10.19

I. Warm-Up:

2x500

#1 - Pull

#2 - Kick

*ea 500 speed pattern is 25Build/50Fast/25Mod

*Rest 15 sec btwn 500

II. Main Set:

6x50 (Desc 1-3/4-6) 1:05

3x100 (Neg Split) 2:10

300 For Time 4:20

*Rest 2 min, put fins on and repeat

*intervals with fins is as follows - 50s (.55), 100s (1:50), 300 (3:50)

Total: 2,800 Yards/Meters

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