I. Warm-Up: 1000 Mixer II. SwimFit 20 Min Cap 19 RDS 20 Squats 19 V-Ups *25 Swim after ea rd

I. Warm-Up: 15 min Cap *Warm-up however you want *must incorporate kick, pulling, drills, swim, and dry-land of some variation II. SwimFit A. 21-15-9-15-21 Sit-ups DB Thrusters *150 swim after ea rd Rest 3 min B. 100 Burpees *EMOM = 25 Swim Rest 3 min C. 12 Min AMRAP 12 Alt Step Ups 12 V-Ups 12 Supermans 25 Swim

I. Warm-Up: 400 Pull w/snorkel - 10 Sec Rest 2x200 Kick w/fins (4th & 8th lap:UH2O) - 10 sec rest 4x100 DPS (breathe every 3rd) - 10 sec rest 8x50 DR (25 Fingertip/25 Catchup) - 10 sec rest II. Main Set: 300 For Time Rest 3 min 3x100 on 2:00 (Combined time must be +1-2 sec above 300) 2x150 on 3:00 (Combined time must be = to 300) Rest 3 min 300 For Time *Must be -1 sec below 1st 300) Total: 2,800 Yards/Meters

I. Warm-Up: 5x100 Kick w/fins on 1:00 10 Squats/10 Lunges/10 Froggers 10x50 (25Dr-Tarzan/25Sw) on 1:00 10 Burpees/10 Band Pull Aparts/10 Supermans II. SwimFit A. 20 Min Cap 300 Swim 150 Situps 75 Squats 25 Burpees 25 Pushups 75 Lunges (total) 150 V-Ups 300 Swim Rest 3 min B. 200 Swim 50 RKBS 150 Swim 50 KB Goblet Lunges 100 Swim 50 KB SDHP 50 Swim Total: 2,100 Yards/Meters

I. Warm-Up: 200 Kick (every 4th 245: UH2O) - Rest 15 sec 300 Pull w/snorkel - Rest 15 sec 400 Swim (DPS, -1 by 50) - Rest 15 sec 300 Pull (breathe every 3, 5 by 100) - Rest 15 sec 200 Kick w/fins (max UH2O off ea wall) II. Main Set: 4x100 Rotating 25 UH2O on 2:00 8x50 (Desc 1-4/5-8) on 1:00 3x100 Rotating 50 Kick on 2:00 6x50 Neg Split on 1:00 2x100 (1st & 4th 25 is UH2O) on 2:00 4x50 Fast on 1:00 Total: 3,200 Yards/Meters

I. Warm-Up: 3 Rds 10 Squats 10x50 K/Sw by 25 (ODDS: Fr/EVENS: BK) on 1:00 10 Burpees 5x100 25KDR/75Sw (ODDS:Fr/EVENS:Br) on 2:00 10 Glute Bridges II. SwimFit A. 10 Min Cap 25 Swim 5 Squat Jumps 25 Swim 10 Squat Jumps 25 Swim 15 Squat Jumps ....Continue with pattern until 10 min is up & add up distance completed Rest 3 min B. 500 Swim *EMOM = 5 Burpees

I. Warm-Up: 20x25 (ODDS:Kick/EVENS:Swim) on .35 10x50 (25Dr: 6-3-6/25Sw) on 1:00 5x100 Rev IM (ALL Kick Drill) on 2:00 II. Main Set: 3 Rds 2x25 Kick UH2O 3x50 Desc 1-3 4x100 Neg Split (must make it past flags off ea wall) Rd 1 - Free (.30/1:00/1:40) Rd 2 - No Free (.35/1:05/1:50) Rd 3 - W/fins (.25/.50/1:25) Total: 3,300 yards/meters

I. Warm-Up: 500 Swim *must get out every 100 (4 laps) an complete 5 Squat/10 Burpees/15 situps II. SwimFit A. 8 Rds 10 Squat Jumps 50 Fast *Rest 90 sec btwn rds *Keep track of 50 times Rest 3 min B. 4 Rds 20 Split Jumps 100 Sprint *Rest 2 min btwn rds *Keep track of 100 times

I. Warm-Up: 300 Pull w/snorkel on 5:30 3x100 (50 DR-Catchup/50 Sw) on 1:45 6x50 Desc 1-3/4-6 on 1:05 12x25 Kick (EVENS: UH2O) on .40 II. Main Set: 5x400 Swim @ 80-90% Speed Rest = 1/2 work Total: 3,200 Yards/Meters

I. Warm-Up: 10x100 ODDS: Free on 1:40 EVEN: IM on 1:50 II. SwimFit A. 2 Blocks 3 Rounds 10 WB 150 Swim 10 HR Pushups *Rest 2 min btwn blocks Rest 3 min B. IWT - 4 Rds 20 RKBS 2 Min Max Distance Swim *Rest 2 min btwn rds *Keep track of distance swam ea rd