I. Warm-Up: 1000 Mixer II. SwimFit A. 150 WB *every drop = 50 swim Rest 3 min B. 150 Lunges ea leg EMOM = 25 sprint Rest 3 min C. 100 Pushups *every break = 25 UH2O

I. Warm-Up: 400 Kick w/fins - 10 Sec Rest 3x100 DPS, -1, -2, -3 by 25 - 10 Sec Rest 200 Sw w/snorkel - 10 Sec Rest 4x25 UH2O - 15 sec rest II. Main Set: 10x200 #1 - 80% #2 - 100% *goal is to keep even 100's the same time *15 sec rest after ea Total: 3,000 yards

I. Warm-Up: 5x200 Swim -10 Sec Rest after ea #1&3 = 80% #2&4 = 90% #5 = 100% II. SwimFit A. 4 Rds 75 Swim 50 Situps 25 KB DL Rest 3 min B. 10 Min AMRAP 10 Burpees 25 Swim 20 Rev Lunges (10/10) 50 Swim 30 Squats 75 Swim Rest 3 min C. 10 Min EMOM ODDS - Max Pull Get Outs EVENS - MAx Swim

I. Warm-Up: 300 Sw w/snorkel - 10 Sec Rest 3x100 DPS, -1, -2, -3 - 10 Sec Rest 6x50 (25bk/25fr) - 5 Sec Rest 12x25 (ODDS-IM Order/EVENS-Fr) - 5 Sec Rest II. Main Set: 4 Rds 4x25 Kick on .40 6x50 Kick Drill on 1:05 4x75 Sw (25Str/25Fr/25Str) on 1:20 *RD 1 - FR, RD 2 - BK, RD 3 - BR, RD 4 - FLY *KICK DRILL - FR (1 Str/10 Kicks), Bk (1 Str/6 Kicks), Br (2 str/3 UH2O Kicks), Fly (2 Str/5 UH2O Kicks) Total: 4,000 Yards/Meters

I. Warm-Up: 10 Squats/10 Pushups 5x100 (50k/50sw) - 10 Sec Rest 10 Lunges (ea leg)/10 Situps 10x50 (25choice/25fr) - 5 Sec Rest II. SwimFit A. 3 Blocks 1 Block = 3 Rds of 5 Burpees, 10 Dragon Flies, 75 Swim *Rest 90 sec btwn blocks Rest 3 min B. 15 Min EMOM Min 1 - 30 KBS Min 2 - 25 KB Goblet Squats Min 3 - 50 Swim x5 Rest 3 min C. 20x25 Free *After ea 25 = 25 Froggers Total: 2,425 Yards/Meters

I. Warm-Up: 5x200 #1 - 8x25 Fr (ODDS:Tarzan/EVENS: 6-3-6) on .35 #2 - 2x100 (25build/25mod/50fast) on 1:50 #3 - 4x50 K/Sw by 25 on 1:00 #4 - 200 DPS on 3:15 #5 - UH2O on .40 II. Main Set: 10x100 ODDS - 25 Mod/50build/25fast EVENS - 50Build/50Fast #1-4 on 1:45 #5-7 on 1:40 #8-9 on 1:35 #10 on 1:30 Total: 2,000 Yards/Meters

I. Warm-Up: 8x100 (50K/50sw) on 2:00 II. SwimFit A. 6 Rds 25 KBS 20 KB Goblet Squats 50 Swim Rest 3 min B. 8 Min AMRAP 75 Swim 10 Burpees 10 Situps Rest 3 min C. 12 Min EMOM Min 1 - 25 Squats Min 2 - 30 lunges (15 ea leg) Min 3 - 25 Swim

I. Warm-Up: 20x25 Kick (ODDS-Mod/EVENS-Fast) on .35 5x100 w/fins (25fr/50bk/25fr) on 1:45 2x250 Pull - 10 sec rest II. Main Set: 2 Rds 4x25 UH2O on .40 2x50 (25Dr-Finger Tip/25Sw) on 1:05 4x75 (Desc ea 25) on 1:20 Then 2 Rds 4x25 6-3-6 Back on .40 2x50 Back (max underwater dolphin kicks off ea wall) on 1:05 4x75 Desc ea 100 Back on 1:35 Total: 3,500 Yards/Meters

I. Warm-Up: 1000 Mixer II. SwimFit A. 8 Min ARMAP 25 Swim 10 Squats 5 Burpees Rest 2 min 6 Min AMRAP 25 Swim 10 Squats 5 Burpees Rest 2 min 4 Min AMRAP 25 Swim 10 Squats 5 Burpees Rest 3 min B. 40-30-20-10 WB SA Shoulder to Overhead (half reps in RA/half reps in LA) *100 Kick after ea rd

I. Warm-Up: 800 Swim w/snorkel & fins 8x100 Kick (25build/25fast x2) 16x50 Desc 1-4/5-8 *take 10 sec rest btwn ea II. Main Set 4x25 Kick on .35 8x50 DPS 1:05 4x100 Fast on 1:50 Rest 2 min & put on fins 4x25 Kick on .30 8x50 DPS on .55 4x100 Fast on 1:40 Total: 4,500 Yards/Meters