I. Warm-Up: 1000 Mixer II. Main Set: 4x500 Desc 1-4 7:30/8:00 Total: 3,000 Yards/Meters

I. Warm-Up: 2x400 #1 - Kick w/fins #2 - Swim w/fins *10 sec rest after ea II. SwimFit: A. 21-15-9 Push-ups Kick Sits ea side *75 Swim...

I. Warm-Up: 20x50 ODDS - Swim 1:00 EVENS - Kick 1:05 II. Main Set: 3 Rds 4x25 DR :35 4x75 (25KDR/50Sw) 1:20 4x125 (75DPS/50Fast)...

I. Warm-Up: 10x100 ODDS - Free 1:30/1:40 EVENS - REV IM 1:35/1:45 II. SwimFit: 200 Swim 50 Floating Squats 100 Swim 50 Leg Raises 50 Swim...

I. Warm-Up: 3x100 DPS 1:30/1:40 4x75 (25Dr/50Sw) 1:15/1:20 5x50 (25K/25Sw) 1:05/1:10 6x25 UH2O :40 *Drill - Free (Tarzan), Breast (Triple...

I. Warm-Up: 1000 Mixer II. SwimFit: A. KAREN 150 Wall Ball *Penalty - ea stoppage = 100 Swim Rest 2:00 B. FRAN 21-15-9 DB Thrusters Pool...

I. Warm-Up: 3x200 Pull 3:00/3:20 #1 = Breathe every 3rd #2 = Breathe every 5th #3 = Breathe every 7th II. Main Set: 8x100 1:30/1:40 4x25...

I. Warm-Up: 800 SKIP II. SwimFit: 21-15-9 DB Thrusters Burpees *100 Swim after ea rd Rest 3:00 9-18-36 DB FR Rev Lunges (total) DB...

I. Warm-Up: 4x200 #1 = Pull #2 = Kick #3 = Pull w/snorkel #4 = Kick w/snorkel II. Main Set: 4 Rds 4x25 UH2O :40 3x50 (must make it past...

I. Warm-Up: 40x25 on :35 ODDS - Kick EVENS - Swim II. SwimFit: "TOSH" - 3 Rds 50 Swim Rest = work 100 Swim Rest = work 200 Swim Rest =...