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

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

I. Warm-Up: 3x400 #1 - Kick #2 - Pull #3 - Swim *alt 50 Mod/50 Fast on ea *10 sec rest after ea 400 II. SwimFit A. 8 Rds 10 Squat Jumps 5 Burpees 200 Swim *2 min rest btwn ea rd *track 200 times Total: 2,800 Yards/Meters

I. Warm-Up: 12x25 kick (ODDS-Free/EVENS-ABF) .40 6x50 Swim 1:00 12x25 Kick Drill (ODDS-Free/EVENS-ABF) .40 6x75 DPS, -1, -2 by 25 1:20 II. Main Set: 2x50 Fly 1:10 2x100 IM 1:45 4x50 Bk 1:00 4x100 IM 1:40 6x50 Br 1:05 2x100 IM 1:35 8x50 Free .55 4x100 IM 1:30 Total: 3,550 Yards/Meters

I. Warm-Up: 1000 Mixer (must alt str/Dr/K every 100) II. SwimFit A. 10 Rds every 2 :00 5 Split Jumps ea leg 5 Burpees 50 Swim Rest 3 min B. 20 Rds every 1:30 10 Squats 10 V-Ups 25 Sprint Total: 2,000 Yards/Meters

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

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

I. Warm-Up: 12x75 4 @ 1:20/1:25 4 @ 1:15/1:20 4 @ 1:10/1:15 12x50 3 @ 1:05/1:10 3 @ 1:00/1:05 3 @ .55/1:00 3 @ .50/.55 II. Main Set: Swim To Hell 500 Swim 400 Swim 300 Swim 200 Swim 100 Swim *Rest = Work Total: 3,000 Yards/Meters

I. Warm-Up: 3x200 K ick w/fins (last 25 = UH2O) - 15 sec Rest 5x100 Pull (breathe every 3rd) - 10 Sec Rest II. SwimFit A. 6 Rds 15 WB 10 Split Jumps 200 Swim Rest 3min B. 500 Swim 45 Burpees 35 V-Ups 250 Swim 15 Supermans 5 Plank-Ups (ea side) Total: 3,050 Yards/Meters

I. Warm-Up: 3x500 #1 - Breathe every 3rd #2 - Breathe every 5th #3 - Breathe every 7th *Rest 15 sec after ea 500 II. Main Set: 1650 For Time (1500 in Meters) Total: 3,150 Yards/3,000 Meters