I. Warm-Up: 200 Pull (breathe every 3rd) 3:15 3x100 Kick 2:20 200 Pull (breathe every 5th) 3:15 3x100 Swim 1:45 200 Pull (breathe 3/5 by 100) 3:15 12x25 UH2O .40 II. SwimFit 4 Rds 20 Pool Dips 30 Situps 400 Swim Total: 3,100 Yards/Meters

I. Warm-Up: 2 Rds 4x25 Kick .35 6x50 DR/Sw by by (ODDS: 6-3-6/EVENS: Rhythm) 1:10 8x100 ODDS:Free/EVENS:IM 1:50 *Rest 1 min btwn rds II. Main Set: 100 For Time Rest 2 min 4x25 Holding Fastest 25 Split .40 2x50 Holding Fastest 50 Split 1:20 4x25 Holding Fastest 25 Split -1 sec .40 Rest 2 min 100 For Time (Must beat 1st one) Total: 2,900 Yards/Meters

I. Warm-Up: 5x100 Kick 2:00 10 Squat Jumps 4x200 Pull 3:00 10 Burpees 300 Swim (Alt 50Fr/50Bk) 4:00 10 Situps II. SwimFit: WATER MURPH 800 Swim 100 Pull-ups or 200 Situps 200 Pushups 300 Squats 800 Swim Total: 3,200 Yards/Meters

I. Warm-Up: 4x400 #1 - Kick w/fins #2 & 3 - Pull (breathe every 3rd) #4 - Swim w/fins *Rest 15 sec after ea one II. Main Set 300 Nice & Smooth 5:00 3x100 Fast w/fins 1:40 200 Nice & Smooth 3:20 2x100 Fast w/fins 1:30 100 Nice & Smooth 1:45 100 Fast w/fins 1:20 Total: 2,800 Yards/Meters

I. Warm-Up: 3 Rds 10 Pushups 15 Jumping Jacks 20 Alt Lunges 300 Pull II. SwimFit A. TOSH 3 Rds 50 Swim Rest = Work 100 Swim Rest = Work 200 Swim Rest = Work *keep same speed throughout Rest 3 min B. 6x100 - 15 Sec Rest after ea *Alt 25 Free/25 Double Arm Backstroke Total: 2,550 Yards/Meters

I. Warm-Up: 10x100 ODDS - Kick EVENS - Swim *15 Sec rest after ea 100 II. Main Set: 3 Rds 4x25 UH20 .40 6x50 Dr 1:05 4x100 Desc 1-4 1:50 *Rds 1&3 - Free/Rd 2 - Bk *Drills - Free (Fingertip)/Bk (6-5-6) *Rest 1:30 btwn rds Total: 3,400 Yards/Meters

I. Warm-Up: 3x100 Kick (Desc 1-3) 2x200 Pull (breathe every 3rd) 3x100 Sw (alt fr/bk by 50) *10 Sec rest after ea II. SwimFit A. TAP OUT *complete 1 block every 3 min 2 Rds 25 Swim 8 Squats 4 Burpees *after ea successful rd, add another rep/lap to ea component Rest 3 min B. 21-15-9-3 Leg Raises SOS *After ea rd = 100 Swim Rest 3 min C. EMOM for 20 rds 25 Swim (80%)

I. Warm-Up: 200 Rev IM - Kick 8x50 (25k/25Dr) 2 of ea stroke 200 Rev IM - Swim 8x50 Desc 1-2 x4 (2 of ea stroke) *10 Sec rest after ea *Drills - Fly (3RA/3LA/1WS), Bk (6-3-6), Br (rhythm), Fr (Fingertip) II. Main Set: 2x( 4x25 Kick .40 3x50 Dr 1:05 2x75 Swim 1:20 *Rd 1 - Fly/Rd 2 - Br *Drills - Fly (rhythm)/Br (Triple Decker) Rest 2 min 2x( 8x25 Kick .35 6x50 Dr 1:00 4x75 Sw 1:10 *Rd 1 - Bk/Rd 2 - Fr *Drills - Bk (6-5-6)/Fr (Salute) Total: 3,600 Yards/Meters

I. Warm-Up: 1000 Mixer II. SwimFit A. 7 Rds 25 WB 15 Pushups 50 Swim Rest 3 min B. 15 Min AMRAP 15 DB S2OH 10 Alt Lunges 75 Swim

I. Warm-Up: 2x500 #1 - Pull #2 - Kick *ea 500 speed pattern is 25Build/50Fast/25Mod *Rest 15 sec btwn 500 II. Main Set: 6x50 (Desc 1-3/4-6) 1:05 3x100 (Neg Split) 2:10 300 For Time 4:20 *Rest 2 min, put fins on and repeat *intervals with fins is as follows - 50s (.55), 100s (1:50), 300 (3:50) Total: 2,800 Yards/Meters