SwimFit 9.16.22

I. Warm-Up:

300 Pull (breathe every 3rd)

3x100 (25k/50sw/25k)

6x50 DPS

*:10 rest after ea

II. Main Set:

4x25 Free (Desc 1-4) :30

3x50 Free (Neg Split) 1:00

2x75 Free (25build/50fast) 1:15/1:20

100 Free (FAST) 1:30/1:40

Rest 1:00

100 No Free (Desc ea 25) 1:40/1:50

2x75 No Free (Neg Split) 1:20/1:25

3x50 No Free (25build/25fast) 1:05

4x25 No Free (FAST) :35

Total: 1,900 Yards/Meters