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November 30, 2020

I. Warm-Up:

800 SKIP

II. SwimFit:

A. 70 Burpees

*OTM =  25 swim

*start w/swim

Rest 2:00

B. 100 Alt Lunges

*Every 1:30 = 50 swim

*Start w/swim

Rest 2:00

C. 100 Pool Dips

*Every 2:00 = 75 Swim

*start w/swim

November 27, 2020

I. Warm-Up:

2x150 Swim

8x50 Kick (Build/Fast by 25)

2x150 Swim

8x50 Kick - FAST

*10 sec rest after ea

II. Main Set:

3x400 6:00/6:40

#1 - 80%

#2 - 90%

#3 - 100%

Total: 2,600 Yards/Meters

November 25, 2020

I. Warm-Up:

1000 Mixer

II. SwimFit:

60 Kick-Sits

500 Swim

40 Burpees

400 Swim

30 Cossack Squats ea side

200 Swim

10 Pool Get-Outs

Total: 2,100 Yards/Meters

November 23, 2020

I. Warm=Up:

2x500 Pull (breathe 3,5 by 500)

*Rest 15 sec btwn 500s

II. Main Set:

200 DPS 3:15/3:35

4x100 Desc 1-4 1:30/1:40

200 DPS 3:15/3:35

2x200 (5 dolphin kicks off ea wall) 3:00/3:20

200 DPS 3:15/3:35

400 For Time

Total: 2,800 Yards/Meters

November 20, 2020

I. Warm-Up:

15 Min Mixer

*warm up however you see fit for 15 min

*mix up strokes, turn work, drills, kicking, etc

II. SwimFit

A.  Every 2:00 for 8 Rds

5 Squat Jumps + 25 Swim

*ea successful rd = +2 Squat Jumps

Rest 2:00

B. Every 90 seconds for 6 Rds

6 Split Jumps (total) + 25 Sw...

November 18, 2020

I. Warm-Up:

100 Rev IM 1:45

8x25 Kick .40

200 IM 3:15

8x25 Kick .35

100 Rev IM 1:45

8x25 Kick .30

II. Main Set:

3 Rds

8x25 Drill .35

4x50 Kick 1:05

2x100 Swim 1:40

*Drills - Fly (Rhythm), Back (6/3/6), Breast (Triple Decker), Free (Finger-tip)

*Rds 1 - Free, Rd 2 - 2nd Best Stroke,...

November 16, 2020

I. Warm-Up:

200 Kick w/fins (5 dolphin kicks off ea wall)

300 Pull (breathe every 3rd)

200 Kick w/fins (5 dolphin kicks off ea wall)

300 Swim (breathe every 5th)

*15 sec rest after ea

II. SwimFit:

A. 4 Rds

200 Swim

15 Pool Dips

7 Push-Ups

Rest 2:00

B. 21 DB Renegade Rows ea

150 Swi...

November 13, 2020

I. Warm-Up:

1000 Mixer

II. Main Set:

8x25 Kick .35

8x25 Swim (Desc 1-4/5-8) .30

8x25 Kick .35

6x50 Swim (Desc 1-3/4-6) 1:00

8x25 UH2O .40

4x75 (MOD/BUILD/FAST by 25) 1:15

8x25 UH2O .40

2x100 FAST 2:00

Total: 2,800 Yards/Meters

November 11, 2020

I. Warm-Up:

4x25 Tombstone Kick 

3x100 Swim

4x25 Fly Kick on Back

3x100 Swim

*10 sec rest after ea

II. SwimFit:

A. 300 Swim

30 Squat Jumps

30 Pushups

300 Swim

Rest 2:00

B. 100 Burpees

*OTM =  25 swim

*start w/swim

Rest 2:00

C. 100 Swim

25 Pool Dips

100 Swim

25 Pool Get Outs

100 Swim

25 Ban...

November 9, 2020

I. Warm-Up:

3x100 Rev IM

3x100 Free

3x100 IM

*Rest 15 sec after ea

II. Main Set:

4x25 Fly (Dr - 3RA/3LA/3WS) .35

2x50 Fly 1:05

8x25 Bk (DR - 6/6) .30

2x75 Bk 1:15

4x25 Br (DR - Rhythm) .35

2x50 Br 1:05

8x25 Free (DR - TARZAN) .35

2x100 Free 1:30

Total: 2,150 Yards/Meters

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