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