I. Warm-Up: 3 Rds 4x25 Kick ( Rd 1- w/kick board; Rd 2-Fly kick on back; Rd 3- UH2O) on .40 4x50 25KDR/25Sw (Rd 1-Free/Rd 2- Bk; Rd 3- Choice) on 1:05 4x75 25Mod/25Build/25Fast (Rd 1-Free/Rd 2-Fr/Bk/Fr by 25; Rd 3-Bk/Fr/Bk by 25 ) on 1:20 II. SwimFit A. 15 Min AMRAP 200 Swim 20 Pool Dips 20 V-Ups Rest 3 min B. 21-15-9-15-21 Gorilla Burpees PVC pipe Dragon Flies *After ea rd, 150 Kick w/fins; if you don't have finds, drop it to 100 kick

I. Warm-Up: 2x500 Pull (breathe 3,5 by 100) on 8:00 12x25 Kick (desc 1-4 x3) on .35 2x400 Sw w/snorkel on 7:30 10x50 25Dr/25Sw (ODDS:Free/EVENS:Bk) on 1:00 *Drills - Fr (Catch-up) / Back (6-3-6) II. Main Set: 2x200 Free (Desc 1-2) on 3:00 2x100 Free (Neg Split) on 1:30 2x50 Free (Fast on 1:00) Rest 90 seconds 2x200 Back (Desc 1-2) on 3:30 2x100 Back (Neg Split) on 1:45 2x50 Back (Fast) on 1:40 Total: 4,000 Yards/Meters

I. Warm-Up: 1000 Mixer *must change it up every 100 (4 laps) II. SwimFit A. 6x100 Swim w/fins (last 25:UH2O) *Rest 2 min after ea 100 B. 10 Min AMRAP 5 Burpees 10 Squats 50 Sprint C. 6x100 Sprint w/snorkel *Rest 2 min after ea 100

I. Warm-Up: 20x25 Kick on .40 10x50 ODDS:Free/EVENS:Bk on 1:00 5x100 (#1&5:Fast) on 1:45 II. Main Set 3 Rds 100 DPS, -1, -2, -3 by 25 on 2:00 2x50 (Neg split) on 1:00 4x25 FAST on .35 Rest 2 min 2 Rds 8x25 KDR on .40 4x50 (Desc 1-4) on 1:00 200 FAST on 4:00 Rest 2 min 300 Cool Down Total: 3,900 Yards/Meters

I. Warm-Up: 2x500 Pull (breathe 3,5 by 500) on 8:00 8x25 Kick (ODDS:Fast/EVENS:Mod) on .40 2x300 Swim w/snorkel on 5:00 8x25 Kick (ODDS:UH2O/EVENS:Mod) on .40 II. SwimFit A. 3 Rds 25 Sprint 25 Squats 50 Sprint 25 V-Ups 75 Sprint 25 Burpees Rest 3 min B. 6 Rds 30 KB Goblet Lunges (15/15) 20 KBS 100 Swim Total: 3,050 Yards/Meters

I. Warm-Up: 800 SKIP (Swim, Kick, IM, Pull by 200) II. Main Set: 1x100 IM (kick) on 2:30 3x50 Best str on 1:00 2x100 IM (KDR) on 2:20 3x50 Worst Str on 1:05 3x100 IM (Desc 1-3) on 2:15 3x50 Choice on 1:00 4x100 IM (Fast) on 2:10 *Rest 2 min & Repeat Total: 3,600 Yards/Meters

I. Warm-Up: 8x25 Kick (#4&8: UH2O) on .40 12x50 (25 Catchup/25sw) on 1:05 8x75 (Mod/Build/Fast by 25) on 1:25 II. SwimFit A. 8 Rds 100 Kick 25 Squats 15 Burpees 5 Situps 100 Sprint *Rest 90 sec btwn Rds Rest 3 min B. 500 Swim 40 Pushups 30 Alt Lunges (15/15) 20 Squat Jumps 30 Supermans 40 Situps 500 Swim Total: 4,700 Yards/Meters

I. Warm-Up: 8 Rds 10 Jumping Jacks 10 Situps 10 Pool Dips 100 Swim (25kick/50dr/25sw) Drill - 3RA/3LA/6 Whole Strokes II. Main Set: 3x100 (50k/50sw) on 1:50 2x150 (50dr-catchup/100sw) on 3:00 1x300 (desc ea 100) on 4:45 Rest 2 min & repeat Total: 2,600 Yards/Meters

I. Warm-Up: 1000 Mixer II. SwimFit A. 30 DB G2OH (15/15) 30 Pushups 300 Swim 20 DB G2OH (10/10) 20 Pushups 300 Swim 10 DB G2OH (5/5) 10 Pushups 300 Swim Rest 3 min B. 15 Min AMRAP 25 Swim 5 Burpees