SiwmFit 9.4.20

I. Warm-Up:

200 Free

10 Tempo Squats @ 31x1 (3 down-1 sec pause at the bottom-right back up)

200 Kick

10 Push-ups

200 Pull

10 Alt Lunges

200 Choice

10 Scorpions

II. Main Set:

2x T-10 Swim

*10 Min Swims

*accumulate as much volume as possible in ten min

*rest 3 min btwn swims

*try to hit same distance or improve on it.