SwimFit 4.11.22

I. Warm-Up:

500 Swim

*alt stroke every 75

II. Main Set:

4x25 Fly (KDR - 2 strokes/5 underwater kicks) :35

4x100 IM 1:35/1:45

4x50 BK (25 KDR -1 stroke/10 kicks; 25Sw) 1:05

2x200 IM 3:10/3:30

4x50 BR (25KDR - 2 stroke/3 underwater kicks; 25Sw) 1:10

4x100 IM 1:35/1:45

4x25 Free (KDR -1 stroke/6kicks) :35

2x200 IM 3:10/3:30

Total: 2,700 Yards/Meters