SwimFit 4.29.19
I. Warm-Up: 8x25 Kick (Desc 1-4/5-8) .40 8x50 Swim (Anything but Free/Free by 25) 1:05 8x25 UH2O .40 8x50 Choice 1:05 II. SwimFit A. 6 Rds 100 Kick - Fast 15 V-Ups 10 Pushups Rest 3 min B. 21-15-9-15-21 Lunges (ea leg) Bird Dog Crunch (total) *100 Swim after ea rd Total: 2,300 Yards/Meters
SwimFit 4.26.19
I. Warm-Up: 4x100 (Last 25:UH2O) 2:00 8x50 Choice(25k/25sw) 1:00 4x100 (Last 25:Fast) 2:00 8x50 (25 Tarzan/25 Swim) 1:10 II. Main Set 400 For Time Rest = Work 16x25 Fast (must be +2 of fastest 25 split) .45 8x50 Fast (must be +2 of fastest 50 split) 1:15 4x100 Fast (must be +2 of fastest 100 split) 2:00 2x200 Fast (must be +2 of fastest 200 split) 4:00 Total: 3,600 Yards/Meters
SwimFit 4.17.19
I. Warm-Up: 10x75 (25k/50sw; ODDS-Fr/EVENS-ABF) - 10 Sec Rest 8x50 (25Dr/25Sw; ODDS-Free Catchup/EVENS-6/3/6 BK) - 10 sec Rest 6x100 (ODDS-Free/EVENS-IM) - 15 Sec Rest II. Main Set: 200 Kick (Desc ea 50) - 10 Sec Rest Then 50 EZ 2x100 Kick (Desc 1-2) - 15 Sec Rest Then 100 EZ 4x50 Kick (build ea 50) - 10 Sec Rest Then 50 EZ 8x25 UH20 - 10 Sec Rest Then 100 EZ
*Rest 2 min and repeat with fins on Total: 3,950 Yards/Meters
SwimFit 4.15.19
I. Warm-Up: 20 Burpees 4x100 Kick - 10 Sec Rest 20 Squat jumps 4x100 Pull (breathe every 3rd) - 10 Sec Rest 10 V-Ups 4x100 (Desc 1-4) - 10 Sec Rest II. SwimFit A. 21-18-15-12-9-6-3 DB Thrusters Froggers *50 Swim after ea rd Rest 3 min B. 4 Rds 20 Situps 10 Pushups 75 Sprint Rest 3 min C. 100 Pool Get Outs *EMOM = 25 Swim
{"items":["5fc95623ffd1de00173a9f41","5fc95623ffd1de00173a9f40","5fc95623ffd1de00173a9f3e","5fc95623b0940c0017e1e2f4","5fc95623b0940c0017e1e2f6","5fc95623b0940c0017e1e2f5","5fc95623b0940c0017e1e2fc","5fc95623b0940c0017e1e2f9","5fc95623b0940c0017e1e2fa","5fc95623b0940c0017e1e2f3"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":2,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":670,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_15","value":"rgba(48,48,48,1)"},"showVideoPlayButton":true,"galleryLayout":2,"targetItemSize":670,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}
