I. Warm-Up: 12x50 Kick (ODDS:Mod/EVENS:Fast) on 1:05 8x75 (25KDR/50Sw) 1:20 4x100 DPS on 1:40 II. Main Set: 4x125 (last 25:UH2O) on 2:00 4x100 Desc 1-4 on 1:30 2x125 (last 25:kick) on 2:00 2x100 Desc 1-2 on 1:30 Total: 2,950 Yards/Meters

I. Warm-Up: 1000 (alt 110 kick/75Dr/50Sw/25choice x4) II. SwimFit A. 6 Rds 25 Froggers 100 Swim 25 Situps Rest 3 min B. 3 Blocks Block = 3 Rds of 10 pushups/10 Squat Jumps/50 Sprint *rest 2 min btwn blocks Total: 2,050 Yards/Meters

I. Main Set: 600 Swim w/fins and snorkel on 7:30 4x25 UH2O on .40 6x100 Swim w/snorkel on 1:45 4x25 UH2O on .40 II. Main Set: Rd 1 - Free 4x25 DPS on .30 4x50 (12.5build/12.5fast) on .55 2x100 Neg Split on 1:30 200 Fast pm 3:00 Rd 2-Choice 4x25 DPS on .35 4x50 (12.5build/12.5fast) on 1:05 2x100 Neg Split on 1:45 200 Fast on 3:30 Total: 3,000 Yards/Meters

I. Warm-Up: 15 Min Mixer *15 min to warm-up however you want *must incorporate dryland, mobility, and swimming II. SwimFit A. 200 Swim 15 situps 15 Froggers 150 Swim 20 situps 20 Froggers 100 Swim 25 Situps 25 Froggers 50 Swim 30 Situps 30 Froggers Rest 3 min B. 500 Swim w/fins 40 Squat Jumps 30 Alt Lunges (total) 20 Leg lifts 30 Plank Ups 40 Burpees 500 Swim w/fins

I. Warm-Up: 8x50 Free (breathing every 5th) on 1:00 6x75 (Alt 25fr/25bk/25fr) on 1:20 4x100 IM (Desc 1-4) on 1:50 II. Main Set: 10x100 Kick w/fins (max UH2O off ea wall) on 1:45 10x100 Swim (max UH2O off ea wall) on 1:55 Total: 3,250 Yards/Meters

I. Warm-Up: 10x100 (25k/75sw) ODDS: Free/EVENS: Choice on 1:50 II. SwimFit 30 Min AMRAP 200 Swim 15 Pull get outs (get out of the pool and hop back in) 15 Squats 10 Pushups 5 V-Ups

I. Warm-Up: 1000 Mixer *must include kick w/fins, swim w/snorkel, UH2O, and some speed work *can mix those elements up however you want II. Main Set: 6x50 Desc 1-3 x 2 on 1:00 4x25 UH2O on .40 6x75 25Mod/25Build/25Fast on 1:15 4x25 UH2O on .40 6x100 Fast on 3:00 Total: 2,550 Yards/Meters

I. Warm-Up: 10 Squats/10 Pushups 400 Pull w/snorkel 10 Alt lunges/10 Pool get outs 400 Kick w/snorkel 10 Froggers/10 Supermans 400 Swim w/snorkel II. SwimFit A. 6 Rds 50 Kick 15 Squats 15 Situps Rest 3 min B. 21-15-9-15-21 Lunge Jumps V-Ups *after ea rd, 50 swim Total: 1,750 Yards

I. Warm-Up: 12x25 Alt 25 Free/25 Back on .35 12x50 25 K/25sw on 1:00 12x75 25Sw/25Dr/25Sw (Alt 75free/75back; Dr - 6/3/6) on 1:20 II. Main Set: 500 @ 80% breathing every 5th on 7:30 2x250 @ 90% breathing every 3rd on 4:15 5x100 @ 100% breathing either every 3rd or 5th on 1:45 Total: 3,700 Yards/Meters

I. Warm-Up: 800 Sw (alt 25 Free/25 Back/25 Free/25 Choice) II. SwimFit A. Nitro Whistle Set 30 Sec Max Swim 40 Sec Max Swim 50 Sec Max Swim 1:00 Max Swim 1:10 Max Swim 1:20 Max Swim 1:30 Max Swim 1:40 Max Swim 1:50 Max Swim 2:00 Max Swim *Goal is to challenge yourself and swim as much as possible in time alotted (ex: 30 sec swim you might only swim 25 yards; more experienced athletes might gamble and try for a 50) *Rest is whatever is left over after you complete you distance