SwimFit 3.7.18

I. Warm-Up:

4x100 Pull w/snorkel on 1:50-1:45-1:40-1:35

8x25 Kick (desc 1-4/5-8) on .35/.40

400 Swim (breathing 3, 5 by 100) - Rest 20 sec

4x50 KDR (1 of ea str) on 1:15

*KDR: Fly (2 stroke/5 underwater kicks), Back (1 stroke/5kicks), Breast (2 stroke/3 underwater kicks), Free (1 stroke/10 kicks)

II. Main-Set:

2x75 (25dr/50sw) on 1:25

4x25 Kick on .35/.40

200 FARTLEK on 3:00

Then

2x{2x75 DPS,-1, -2 by 25 on 1:20

4x25 UH2O on .45

200 Fast on 4:00

Then

w/Fins{2x75 Build/Fast/Mod by 25 on 1.15

4x25 Kick on .25

200 Fast on 3.45

Total: 3400 Yards/Meters