SwimFit 10.8.21

I. Warm-Up:

3x100 DPS 1:30/1:40

4x75 (25Dr/50Sw) 1:15/1:20

5x50 (25K/25Sw) 1:05/1:10

6x25 UH2O :40

*Drill - Free (Tarzan), Breast (Triple Decker), Back (6-3-6), Fly (Rhythm)


II. Main Set:

12x200

#1-4 = 5 dolphin kicks off ea wall 2:55/3:15

#5-8 = 25build/25fast 2:50/3:10

#9-12 = Neg Split 2:45/3:05


Total: 3,400 Yards/Meters

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