I. Warm-Up: 500 Mixer II. 4x25 Kick w/board (80%) on .35 2x50 Free (25Dr-12.5RA;12.5LA/25sw) on 1:00 6x25 Kick w/board (90%) on .35 2x50 Free (25Dr-3RA;3LA/25sw) on 1:00 8x25 Kick w/board (100%) on .35 2x50 Free (25Dr-6-3-6/25Sw) on 1:00 6x25 Kick w/board (90%) on .35 2x50 Free (25 Catchup/25Sw) on 1:00 4x25 Kick w/board (80%) on .35 III. 4x50 (80%) on 1:30 100 Ez 4x50 (90%-From a dive) on 2:00 100 Ez 4x50 (100%-From a dive) on 2:30 100 Ez Total: 2,500 yards/meters

I. Warm-Up: 100 DPS 20 Lunges 4x50 (25catch-up/25sw) on 1:00 15 Squats 4x75 Fr-Bk-Fr by 25 on 1:15 10 Toy Soldiers II. 100 Kick (25mod/25build/50fast) on 2:15 Then 2x: 8x25 on .40 #1: RA only #2: LA only #3: fingertip drill #4: Free 200 Free (breathing 3,5, by 25) on 3:00/3:20 *take 15 sec rest btwn rds III. SwimFit A. 21-15-9 Squats Pushups *75 Swim after ea rd Rest 3 min B. 8 Min AMRAP 10 Situps 25 swim 10 Situps 50 swim 10 situps 75 swim ...continue with pattern until time

I. Warm-Up: 4x50 DPS, -1 by 25 on 1:00 10 GM, 5 Inchworms 4x75 (25K/50Sw) on 1:15 10 Sit-ups, 10 seal jacks 4x50 (must make it past flags off ea wall) on 1:00 20 Arm Circles (10 Forwad/10 Backwards) II. 4x100 Kick #1: mod #2: 25mod/50build/25fast #3: 50mod/50fast #4: All out (100%) *use a kick board *take 15-10-10-5 sec rest btwn ea 100 III. Rd 1 4x25 6/6 50 Free - nice & smooth 4x25 6-3-6 (kick-pull-kick) 50 Free - nice & smooth 4x25 Catch-up 50 Free - nice & smooth *10 sec

I. Warm-Up: 1000 Mixer II. SwimFit A. 3x500 Desc 1-3 *Rest = 1/2 work Rest 3 min B. 21-18-15-12-9-6-3 RKBS OH Plate Lunges (total) *100 swim after ea rd Total = 3,200 yards/meters

I. Warm-Up: 8x100 (25KDR/75Sw) *2 of ea stroke (Fly - 2:00, Bk - 1:50, Br -1:55, Fr - 1:45) 8x50 DPS on 1:00 *2 of ea stroke II. Main Set: 2 Rds: Rd 1 - 200 Swim on 3:10 4x50 (25Dr/25Sw) on .55 2x100 (Fast in & out of flags/turn work) on 1:30 200 Fast on 4:00 *Rd 1 is all Free Rd 2 - 200 Swim on 3:40 4x50 (25Dr/25Sw) on 1:05 2x100 (Fast in & out of flags/turn work) on 1:45 200 Fast on 4:00 *Rd 2 is No Free Rest 2 min 300 Kick w/fins on 5:00 4x75 (25dr/50sw) on 1:20 3x100 DPS,

I. Warm-Up: 10 Min Mixer *10 min to warm-up however you want *incorporate drills, kicking, tech, and dryland II. SwimFit A. 800 Swim w/fins 70 KB Goblet Squats 60 Alt KB G2OH (30/30 ea arm) 50 Burpees 40 V-Ups 30 SL KB DL (15/15 ea leg) 200 Swim Rest 3 min B. 10 Rds every 1:40 50 Kick fast 5 Sit-ups 5 HR Pushups 5 Froggers

I. Warm-Up: 10x25 Kick on .45-.40-.35-.30-.25 x2 10x50 Swim on 1:00-.55.-.50-.45-.40 x2 10x75 (25Dr/50Sw) on 1:30-1:25-1:20-1:15-1:10 x2 II. Main Set: 10x100 Free 5 w/o fins on 1:40-1:35-1:30-1:25-1:20 5 w/fins on 1:25-1:20-1:15-1:10-1:05 10x100 Back 5 w/o fins on 1:50-1:45-1:40-1:35-1:30 5 w/fins on 1:40-1:35-1:30-1:25-1:20 Total: 3,500 Yards/Meters

I. Warm-Up: 12x25 KDR on .40 6x50 Desc 1-3/4-6 on 1:05 4x75 Kick (25Mod/25Build/25Fast) on 1:50 3x100 Desc 1-3 on 1:45 II. SwimFit A. 15 Min AMRAP 20 Rev DB FR Lunges (total) 20 DB Thrusters 100 Swim Rest 3 min B. 8 Rds 75 Swim (1st 25: UH2O) 15 HR Pushups 15 Situps

I. Warm-Up: 2x{10 Banded Good Mornings 10 Banded Glute Bridges 10 Banded Squats 6x100 (25K/75swim) on 1:45/1:50 2x{10 Good Mornings 10 Glute Bridges 10 Squats 6x100 (25Dr/75sw) on 1:40/1:45 II. Main Set: 3 Rds 4x25 Kick on .35 2x50 Dr on 1:10 200 Swim (perfect str) on 3:15 *Rd 1-Free, Rd 2-Bk, Rd 3-Choice *Drills: Fr (6-3-6), Bk (6/6), Breast (Triple Decker), Fly (3RA/3LA/1WS) *Rest 30 sec btwn rds Then 20x50 Swim 5 @ 1:00 5 @ .55 5 @ .50 5 @ .45 *maintain speed through ea se

I. Warm-Up: 10 Rds every 2 min 75 Swim 15 Froggers II. SwimFit A. T-1000 *Swim 1000 meters for time Rest 3 min B. 8 Rds 10 Pushups 20 Leg lifts holding pvc pipe 100 Kick fast Total: 2,550 yards/meters