I. Warm-Up: 2x500 DPS 7:00/7:30 II. SwimFit: 3 Rds 10 Burpee over DB 15 KBS 200 Swim Then right into 3 Rds 10 Burpee over DB 15 DB DL 200...

I. Warm-up: 12x25 :35 *ODDS - 6/3/6 EVENS - Fingertip 12x50 DPS 1:00 II. Main Set: 400 Pull (breathe every 5th) 6:00/6:40 4x100 Desc 1-4...

I. Warm-up: 1000 Mixer II. SwimFit: 100 Swim 50 Alt Lunges 200 Siwm 50 Push-Ups 400 Swim 50 Burpees 200 Swim 20 Squat Jumps 100 Swim...

I. Warm-Up: 20x25 :35 *every 4th 25 = Fly Kick on back 4x100 DPS 1:30/1:40 II. Main Set: 6x100 1:30/1:40 5x100 1:25/1:35 4x100 1:20/1:30...

I. Warm-Up: 300 Pull (breathe every 3rd) 300 Kick w/fins (every 4th 25:UH2O) 300 Swim (breathe every 5th) *:10 sec rest after ea II....

I. Warm-Up: 800 Mixer II. Main Set: 4x25 (one of ea stroke) :35 3x50 (1Bk/1Br/1Fr) 1:05 2x75 (1Br/1Fr) 1:15/1:20 100 IM 1:35/1:40 2x75...

I. Warm-Up: 500 Swim *after ea 50 = 3-5 Push-ups II. SwimFit: A. 12 Min AMRAP 12 Kick-sits 75 Swim 12 Push-ups 75 Swim Rest 2:00 B. 12...

I. Warm-Up: 300 (every 3rd 25: Kick) 3x100 (last 25: UH2O) 12x25 DPS (every 3rd 25: no free) *:10 sec rest after ea II. Main Set: 4 Rds...

I. Warm-Up: 2x500 #1 = 3 dolphin kicks off ea wall #2 = 5 dolphin kicks off ea wall *:15 sec rest after ea II. SwimFit:...

I. Warm-up: 20x50 1:05 *ODDS -Dr/Swim EVENS - K/Swim II. Main Set: 800 For Time *Rest = 1/2 work' 2x400 (combined 400s must be faster...