I. Warm-Up: 200 Kick get out 10 Burpees 200 Swim then get out 15 Drop Squats (start in quarter squat, drop to a squat, thn back up into quarter squat) 200 Kick w/fins then get out - 20 Leg lifts 200 Pull then get out - 25 Band Pull aparts II. Main Set: 2x500Breathing every 3rd - 20 sec rest 2x300Breathing every 5th - 15 sec rest 2x100Breathing every 7th - 10 sec rest Total: 2,600 yards/meters

I. Warm-Up: 90 sec of ea( Gorilla Burpees, Drop Squats, Glute Bridges, Supermans, Toy Soldiers) Then 1000 Mixer (kick, swim, dr, etc) II. SMURPH (swimmng MURPH) 800 Swim 100 Pull-ups/RR/Situps 200 Pushups 300 Squats 800 Swim Total: 2,600 yards/meters

I. Warm-Up: 300 Kick (alt 50fr/50 no free) 10 Burpees, 10 Lunges, 10 Supermans 3x100 (25kdr/75sw) on 1:45 10 Toy Soldiers, 10 Plank ups, 10 Glute Bridges 4x75 (25mod/25build/25fast) on 1:10 II. SwimFit A. 15-10-5-10-15 OH plate lunges Situps *100 Swim btwn ea rd Rest 3 min B. 200 Kick w/fins 20 Pushups 30 KB Dragon Flies 20 KB Snatches 30 KB Dragon Flies 200 Kick w/fins Rest 3 min C. 12 Min Cap 25 Swim 10 Squat Jumps 50 Swim 10 Squat Jumps 75 Swim 10 Squat Jumps *continue wit

I. Warm-Up: 3x500 #1 - 20x25 Kick on .35 #2 - 5x100 DPS on 1:45 #3 - 10x50 (ODDS: MOD/EVENS: FAST) on 1:00 II. Main Set: 4x25 KDR on .40 Then 4x75 Swim on 1:20-1:15-1:10-1:05 8x25 KDR on .40 Then 4x125 (50build/75fast) on 2:05-2:00-1:55-1:50 4x25 UH2O on .40 Then 4x75 Swim on 1:15-1:10-1:05-1:00 8x25 UH2O w/fins on .40 Then 4x125 (25build/100fast) on 1:55-1:50-1:45-1:40 Total: 3,700 Yards/Meters

I. Warm-Up: 1 min of ea (inch worms, supermans, gorilla burpees, band pull aparts) Then 2x400 Pull (breathe 3, 5, 3, 7 by 100) on 6:20-6:10 2x200 REV IM (25KDR/25Sw) on 3:20-3:15 2x100 Neg Split on 1:30-1:20 *gorilla burpee - start in the top of a pushup pos then jump up into squat pos then back to pushup pos II. SwimFit A. 4 Rds 15 Dbl DB Cleans 50 Swim Rest 3 min B. 3-9-15-21 Burpees V-Ups *75 swim btwn ea round Rest 3 min C. 9 Rds every 1:30 10 Froggers 50 Sprint Total: 2,

I. Warm-Up: 10x50 on 1:00-.55-.50-.45-.40 x2 10x75 Fr/Bk/Fr by 25 on 1:20-1:15-1:10-1:05-1:00 x 2 10x100 (last 25:UH20) on 2:00-1:55-1:50-1:45-1:40 x 2 II. Main Set: 3 Rds 4x25 UH20 on .40 6x50 (Desc 1-3/4-6) on 1:00-.55-.50 Rd 1 - Free Rd 2 - No Free Rd 3 - Worst Stroke Total: 3,450 Yards/Meters

I. Warm-Up: 800 SKIP (200 Sw/200 Kick/200 IM/200 Pull) II. SwimFit A. 400 (Alt 100 sw/100 kick) 30 Burpees 20 KBS 10 TGU 20 KBS 30 Burpees 400 (Alt 100 sw/100 Kick) Rest 3 min B. 8 Rds 100 Swim 25 Squat Jumps Rest 3 min C. 10 KB Hang Snatches (5/5 ea arm) 200 Swim 8 KB Hang Snatches (4/4 ea arm) 150 Swim 6 KB Hang Snatches (3/3 ea arm) 100 Swim 4 KB Hang Snatches (2/2 ea arm) 50 Swim 2 KB Hang Snatches (1/1 ea arm) Total: 2,900 Yards/Meters

I. Warm-Up: 1000 Mixer II. Main Set: 4x50 (25Dr/25sw) on 1:00 2x200 Sw w/snorkel on 3:40-3:35 4x50 (25k/25sw) on 1:05 2x200 Sw w/fins on 3:25-3:20 4x50 (25KDR/25sw) on 1:05 2x200 Sw w/fins & snorkel on 3:15-3:10 Total: 2,800

I. Warm-Up: 8x25 Kick on .35/.40 4x50 Dr-1 of ea str on 1:05 2x100 25KDR/75Sw on 1:50 200 Swim on 3:30 II. Main Set: Round 1 - Best stroke 4x25 90% on .30 2x50 25DAB/25FR on 1:10 4x50 90% on 1:00 2x50 25DAB/25FR on 1:10 4x75 90% on 1:15 2x50 25DAB/25R on 1:10 Round 2 - 2nd best stroke 4x25 90% on .35 2x50 25DAB/25FR on 1:10 4x50 90% on 1:10 2x50 25DAB/25FR on 1:10 4x75 90% on 1:20 2x50 25DAB/25R on 1:10 Round 3 - Choice 4x25 90% on .30 2x50 25DAB/25FR on 1:10 4x50 90% on 1:00

I. Warm-Up: 10x25 Swim *after ea 25 = 10 pushups 10x50 Dr/Sw by 25 *after ea 50 = 10 Squats 10x75 (50KDR/25sw) *after ea 75 = 10 trunk crunches II. SwimFit A. 300 Kick w/fins 50 DB Renegade Rows 50 KBS 50 Supermans 300 Swim w/fins Rest 3 min B. Teams of 3 15 Min AMRAP Station 1 - Rest Station 2 - Lunges Station 3 - under/over *keep track of lunges and 50's