SwimFit 2.3.21

I. Warm-Up:

12x25 Kick Drill (3 of ea stroke) .35

*Free (10 kicks/1 Pull), Breast (2 strokes/3 UH2O Kicks), Back (6 kicks/1 Pull), Fly (2 Strokes/5 UH2O Kicks)

12x50 Swim (3 of ea stroke) 1:05

II. SwimFit:

1:00 Plank Hold

50 WB (20$#/14#) or DB Thrusters w/1 sec pause @ the top

50 Swim

1:00 Plank Hold

40 WB (20$#/14#) or DB Thrusters w/1 sec pause @ the top

100 Swim

1:00 Plank Hold

30 WB (20$#/14#) or DB Thrusters w/1 sec pause @ the top

150 Swim

1:00 Plank Hold

20 WB (20$#/14#) or DB Thrusters w/1 sec pause @ the top

200 Swim

1:00 Plank Hold

10 WB (20$#/14#) or DB Thrusters w/1 sec pause @ the top

250 Swim

Total: 1,650 Yards/Meters