SwimFit 6.28.19
I. Warm-Up: 4x400 # 1 = Kick w/fins # 2 = Pull (breathe every 3rd) # 3 = Kick w/no fins # 4 = Swim *15 sec rest after ea II. SwimFit A. 4 Rds 50 Jump Rope 25 Goblet Lunges 100 Swim Rest 2 min B. 6 Rds every 2 min 10 Burpees 75 Swim Total: 2,450 Yards/Meters
SwimFit 6.21.19
I. Warm-Up: 2x400 Swim (every 3rd 25:Back) - 15 sec rest 4x200 Kick w/fins (4th & 8th 25: UH2O) - 10 sec rest II. Main Set: 10x200 Swim 4 @ 3:00/3:30 3 @ 2:55/3:25 2 @ 2:50/3:20 1 @ 2:45/3:15 Total: 3,600 Yards/Meters
SwimFit 6.19.19
I. Warm-Up: 20 Situps 25 Leg Raises 10 Pushups 10x100 (ODDS:Fr/EVENS:IM) - 10 sec rest after ea II. SwimFit: A. 8 Rds 15 Squat Jumps 100 Swim Rest 3 min B. 4 Rds 30 Situps 20 Burpees 100 Kick Total: 2,200 Yards/Meters
SwimFit 6.17.19
I. Warm-Up: 4x200 Pull w/snorkel - 10 sec rest after ea 8x50 Kick (ODDS:Fr/EVENS:ABF) - 10 sec after ea II. Main Set: 6x400 Swim Rest = 1/2 work *Must descend ea 400 Total: 3,600 Yards/Meters
SwimFit 6.14.19
I. Warm-Up: 500 Swim *After ea 25 = 4 pushups II. SwimFit Long TOSH 3 Rds 200 Swim Rest = 1/2 work 400 Swim Rest = 1/2 work 800 Swim Rest = 1/2 work *must match speed ea rd Total: 4,700 Yards/Meters
SwimFit 6.12.19
I. Warm-Up: 4x100 Rev IM - Kick 2x200 Pull w/snorkel 4x100 IM - Kick 2x200 Swim w/fins *Rest 15 sec after ea II. Main Set: 5x100 @ 80% 1:45 5x100 @ 90% 1:55 5x100 @100% 2:05 *Must maintain same speed for ea set of 5x100s Total: 3,100 Yards/Meters
SwimFit 6.10.19
I. Warm-Up: 8 Rds 20 Sec on/10 sec off - Burpees Then 800 Pull w/snorkel II. SwimFit A. 10 Rds every 2:00 100 Swim (alt Fast/Mod by 25) Rest 3 min B. 10 Rds every 90 Sec ODDS - 10 DB Devil Press EVENS - 50 Swim Total: 2,050 Yards/Meters
SwimFit 6.7.19
I. Warm-Up: 3x500 #1 - 5x100 DPS 1:40 #2 - 20x25 Kick .35 #3 - 10x50 Alt Fr/Bk by 50 1:10 II. Main Set: 2x200 Pull (Breathe every 3rd) 3:10 2x300 Swim w/snorkel 4:45 2x400 Swim w/fins (neg split ea 400) 7:00 Total: 3,300 Yards/Meters
SwimFit 6.5.19
I. Warm-Up: 800 SKIP (200 Swim/200 Kick/200 IM/200 Pull) II. SwimFit A. Every 2:00 for 10 Rds 5 Pushups 10 Split Jumps (total) 50 Swim Rest 3 min B. 5 Rds 10 V-Ups 10 KBS 100 Swim 5 Pool Get Outs Rest 3 min C. 21-15-9 Squats Burpees *After ea rd = 75 Swim Total: 1,775 Yards/Meters
SwimFit 6.3.19
I. Warm-Up: 2 Rds 4x25 Kick .30 6x50 Dr/Sw by 25 1:10 8x75 Fr/Choice/Fr by 25 1:25 *Drills - Fr (TARZAN), BK (6-3-6), Br/Fly (Rhythm) II. Main Set: 4x400 IM #1 - 16x25 Kick (4 of ea str) .40 #2 - 2x200 IM (neg split ea str) 3:20 #3 - 4x100 IM (Desc 1-4) 1:45 #4 - 400 IM FAST 7:00 Total: 3,600 Yards/Meters
