SwimFit 11.4.20

I. Warm-Up:

3x300

#1 = Kick (alt 100 kick w/board, 100 no board, 100 w/board)

#2 = Pull (breathe every 3,5 by 50)

#3 = Swim (5 dolphin kicks off ea wall)

*15 sec rest after ea

II. Main Set:

100 Swim - 80% 2:00

200 Swim - 90% 4:00

400 Swim - 100% 8:00

Rest 3:00

400 Swim - 100% 8:00 (beat 1st time)

200 Swim - 90% 4:00 (beat 1st time)

100 Swim - 80% 2:00 (beat 1st time)

Total: 2,300 Yards/Meters