I. Warm-Up: 5 Rds 10 Burpees 100 Swim 10 Pool Get Outs II. SwimFit A. 21-15-9 HR Pushups MB Squat Cleans *200 Swim after ea rd Rest 2-3 min B. 30-20-10 Double Unders (if you cannot do DU, do singles but double the number) KB DL *150 Swim after ea rd Rest 3 min C. 300 For Time Total: 1,850 Yards/Meters

I. Warm-Up: 1000 Mixer II. Main Set: 20x100 - 5 @ 1:50 (must hold 1:45 or under) 5 @ 1:45 (must hold 1:40 or under) 5 @ 1:40 (must hold 1:35 or under) 5 @ 1:35 (must hold 1:30 or under) Total: 3,000 Yards/Meters

I. Warm-Up: 5 Rds 10 Gorilla Burpees 10 Leg lifts 100 Swim II. SwimFit A. 150 WB *Every time you drop the MB = 50 Swim Rest 3 min B. 200 RKBS *Every time you stop/pause = 50 Swim Rest 3 min C. 100 Pushups *Every break = 25 Swim

I. Warm-Up: 400 {200 choice/200 kick w/fins) - 15 sec rest 16x25 (25 Tarzan/25 Back Stroke) - 5 sec rest 2x200 DPS, -1 by 50 - 10 sec rest II. Main Set 400 For Time on 7:00 Then 4x100 holding best 100 pace on 2:00 300 For Time on 5:00 Then 3x100 holding best 100 pace on 1:50 200 For Time on 3:15 Then 2x100 holding best 100 pace on 1:40 Total: 3,000 Yards/Meters

I. Warm-Up: 3 Rds 15 Burpees 10 Alt Lunges 300 (25k/75sw x3) II. SwimFit A. 10 Rds every 2 min 50 Swim 10 Squats 5 V-Ups Rest 3 min B. 20 Rds every 90 Sec 5 Pushups 10 Split Jumps 25 Sprint Total: 1,900 Yards/Meters

I. Warm-Up: 10x100 (25k/75sw) - Rest 15 sec after ea II. Main Set: 200 (80%) on 3:00 8x25 DR (ODDS:Tarzan/EVENS:3RA-3LA-3WS) on .35 4x50 Kick w/fins on .50-.45-.40-.35 2x100 DPS on 1:40 200 (100%) on 3:00 Total: 2,100 Yards/Meters

I. Warm-Up: 1200 Swim #1 - 3x100 (Last 25 - UH2O) #2 - 4x75 (Bk/Fr/Bk by 25) #3 - 6x50 K/Sw by 25 #4 - 300 DPS w/snorkel *15 sec rest btwn ea II. SwimFit A. 8 Rds Every 2:00 50 Swim 5 Pool Get Outs 5 Burpees Rest 3 min B. 5 Rds 20 Squats 100 Swim *Rest 2 min btwn rds *track all 100 times Total: 2,100 Yards/Meters

I. Warm-Up: 20x25 Kick (ODDS:Mod/EVENS:UH2O) on .40 10x50 (25KDR/25sw; ODDS:Free/EVENS:Bk) on 1:05 5x100 Swim (#1,3,5-FAST) on 2:00 II. Main Set: 5x100 on 1:40 (Must hold 1:30) 5x100 on 1:35 (Must hold 1:25) 5x100 on 1:30 (Must hold 1:20) 5x100 on 1:25 (Must hold 1:15) Total: 3,500 Yards/Meters

I. Warm-Up: 3x400 #1 - Kick (alt 25fast/25mod) #2 - REV IM (25kick/25Dr/50sw) #3 - Choice *Drills - Fly (3RA/3LA/3WS), Bk (6-3-6), Breast (2fly strokes/2Breaststrokes), Free (Tarzan) *Rest 15 sec after ea on II. SwimFit A. 21-18-15-12-9-6-3 KB DL Burpees *100 Swim After Ea Rd Rest 3 min B. 4x4 Min AMRAP 10 KB Goblet Squats 10 WB 50 Swim *Rest 2 min btwn ea rd *its a continuous AMRAP; pick up where u left off ea rd *keep a running tally

I. Warm-Up: 3x500 #1 - Pull w/snorkel #2 - Kick w/fins #3 - Sw w/fins *Rest 15 sec after ea one II. Main Set Free 8x25 Dr - Fingertip on .35 6x50 KDR(10 kick/1 stroke)/Swim by 25 on 1:05 4x75 DPS, -1, -2 by 25 on 1:15 2x100 FAST on 1:40 Rest 90 sec Breast 8x25 Dr - Breaststroke w/flutter kick on .40 6x50 KDR(2 strokes/3UH2O kicks)/Swim by 25 on 1:10 4x75 DPS, -1, -2 by 25 on 1:20 2x100 FAST on 2:00 Total: 3,500 Yards/Meters