SwimFit 9.28.18
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
SwimFit 9.26.18
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
SwimFit 9.14.18
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
SwimFit 9.12.18
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
SwimFit 9.7.18
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
{"items":["5fc9562346624d0017f120a1","5fc9562346624d0017f120a2","5fc9562346624d0017f1209d","5fc9562346624d0017f120a3","5fc9562346624d0017f120a5","5fc95623b8b86f0017d8efc5","5fc95623b8b86f0017d8efcd","5fc95623b8b86f0017d8efc4","5fc95623b8b86f0017d8efc7"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":2,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":670,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_15","value":"rgba(48,48,48,1)"},"showVideoPlayButton":true,"galleryLayout":2,"targetItemSize":670,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}
