I. Warm-Up: 10 Min to warm-up however you want II. Main Set: 4x100 IM (Desc 1-4) - 10 sec rest Then 8x50 Kick w/fins Fast - 10 sec rest 4x100 IM (Neg split) - 10 sec rest Then 6x50 Under/Overs- 10 sec rest 4x100 IM (FAST) - 10 sec rest Then 4x50 (25free/25DAB) - 10 sec rest

I. Warm-Up: 3x200 Pull (breathe every 3rd) on 3:30 8x50 K/Sw by 25 on 1:05 II. SwimFit A. 2-4-6-8-10 V-Ups 20-18-16-14-12 HR Pushups *After ea rd, 100 swim Rest 3 min B. 10 Min AMRAP 5 Sq/25 Kick 10 Sq/25 kick 15 Sq/25 Kick 20 Sq/25 Kick ...cont with pattern until time runs out

I. Warm-Up: 20x25 Kick (ODDS:Fast/EVENS:Mod) on .35 5x100 DPS (ODDS:Free/EVENS:Bk) on 2:00 10x25 Kick (ODDS:Mod/EVENS:UH2O) on .40 3x100 DPS - IM on 2:00 II. Main Set: 5x25 on .40 5x25 on .35 5x25 on .30 5x25 on .25 5x25 on .20 *must maintain same speed throughout Rest 3 min 500 For Time Total: 2,550 Yards/Meters

I. Warm-Up: 200 Kick - 15 Sec Rest 2x100 Pull (breathing every 5th) - 15 Sec Rest 200 Kixk w/fins - 15 Sec Rest 200 DPS (breathe every 3rd) - 15 Sec Rest II. SwimFit A. 100 Pushups *EMOM = 25 sw Rest 3 Min B. 100 V-Ups *EMOM = 25 Sw Rest 3 min C. 100 Rev Lunges *EMOM = 25 sw Rest 3 min D. 100 Accordians *EMOM = 25 sw

I. Warm-Up: 12x25 Kick - 5 Sec Rest 6x50 Bk (25Dr - 6-3-6/25sw) - 10 Sec Rest 3x100 Bk (Desc ea 25) - 15 Sec Rest II. Main Set: 4 Rds - Rds 1 & 3 = Free 4x25 UH2O on .40 4x50 Kick Drill (1 stroke/10 kicks) on 1:10 2x100 Fast on 2:20 Rds 2&4 = ABF 4x25 UH2O on .40 4x50 Kick Drill (1 stroke/10 kicks) on 1:20 2x100 Fast on 2:40 *Kick Drill = Breast (2 strokes/3 UH2O Kicks), Bk (1 stroke/5 kicks), Fly (2 Strokes/3 UH2O Kicks) *Rest 2 min btwn ea rd Total: 2,900 Meters/Yards

I. Warm-up: 20 Alt Lunges/10 Pushups 8x100 Kick w/fins - 10 sec rest 20 Rev Lunes (10/10)/10 Burpees 8x100 Sw w/fins - 10 sec rest II. SwimFit A. 5 Min CAP 50 Situps *Remaining Time = Max Distance Swim Rest 3 min B. 5 Min CAP 75 Swim *Remaining Time = Max Burpees Rest 3 min C. 5 Min CAP 50 V-Ups *Remaining Time = Max Distance Sw w/fins

I. Warm-Up: 12x25 Kick Drill (ODDS:Free/EVENS: Anything But Free) - 10 sec rest 2x200 Pull (breathe every 3rd) - 15 sec rest 12x25 Kick w/fins (every 4th:UH2O) .40 400 Pull (breathe every 5th) II. Main Set: 4x25 80-90-90-80% on .40 6x50 80-90-100% on 1:10 4x100 90-100% on 2:20 Rest 2 min and put on fins 4x25 80-90-90-80% on .30 6x50 80-90-100% on 1:00 4x100 90-100% on 2:00 Total: 3,000 Yards/Meters

I. Warm-Up: 1000 Mixer II. SwimFit A. 21-18-15-12-9-6-3 Pushups Situps *after ea rd = 75 swim Rest = 3 min B. 4 Rds 50 Squats 25 UH2O Rest 3 min C. 5x100 Choice Rest = work Goal - Leap same speed throughout Total: 2,125 Yards/Meters

I. Warm-Up: 10x50 Kick w/fins on .50 6x75 25KDr/50Sw - 10 Sec Rest 2x125 DPS on 2:30 II. Main Set: 4x100 IM - 10 sec Rest 8x25 Fly on .40 4x100 Rev IM - 10 Sec Rest 8x25 Bk on .35 4x100 IM - 10 Rest 8x25 Br on .40 Total: 3,000 Yards/Meters

I. Warm-Up: 200 Kick w/fins - 10 sec rest 400 Pull w/snorkel - 15 sec rest 200 DPS, -1, -2, -3 by 25 II. SwimFit A. 400 Swim *after ea 50 = 5 pushups/10 squats Rest 3 min B. 4 Rds 15 Burpees 150 Swim *Rest 2 min btwn rds; track 150's Rest 3 min C. 6 Rds 25 Split Jumps 5 Candlesticks 100 Swim Total: 2,400 Yards/Meters