SwimFit 8.30.21

I. Warm-Up:

7x100

#1 = Kick

#2-3 = 75k/25swim

#4-5 =50Swim/50k

#6 = 25k/75swim

#7 = Swim

*15 sec rest after ea


II. Main Set:

3 Rds

4x25 KDR :40

8x50 DR 1:05

4X100 DPS 1:35/1:50

Rd 1 = Free/Rd 2 = ABF/Rd 3 = Choice

KDR = Free (1stroke/6 Kicks), BR (2 strokes, 3 UH2O Kicks), Bk (1 stroke/6kicks), Fly (1 stroke, 3UH2O kicks)

DR = Free (3 RA/3LA/3whole cycles -6 strokes), BR (Triple Decker), Bk (3RA/3LA), Fly (rhythm)

Total: 3,400 Yards/Meters



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