SwimFit 1.15.20

I. Warm-Up:

3x400

#1 - Pull (breathe every 5th)

#2 - Kick w/fins (max UH2O off ea wall)

#3 - Swim (50mod/50fast)

*Rest 10 sec after ea

II. Main Set:

200 @ 80% 3:00

4x50 - 25Dr(6-3-6)/25sw 1:00

200 @ 90% 3:00

4x50 - 25Dr(Tarzan)/25sw 1:00

200 @ 100% 3:00

Rest 2 min

100 @ 80% 1:25

2x50 25Dr(fingfertip)/25Sw 1:00

100 @ 90% 1:25

2x50 25Dr(FARTLEK - 3 cycles fast/3 cycles long)/25Sw 1:00

100 @ 100% 1:25

Total: 2,700 Yards/Meters

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