I. Warm-Up: 2x500 (3-5 dolphin UH2O kicks off ea wall) - 10 sec rest btwn ea II. SwimFit A. 100 Burpees *EMOM = 25 swim Rest 2 min B. 10 Rds every 3:00 100/75 Swim 10 Alt Lunges 10 Squat Jumps

I. Warm-Up: 3x200 Pull w/snorkel - 15 sec rest 12x25 ODDS - UH2O/EVENS - Bk .40 6x50 ODDS - Fr/EVENS - Br 1:05 II. Main Set: 8x25 Breast (ODDS - Triple Decker/EVENS - Br w/flutter kick) .40 6x50 Breast (Desc 1-3/4-6) 1:05 4x100 Breast (neg split) 2:00 Rest 2 min 8x25 Back (ODDS - 6-3-6/EVENS - 8 dolphin kicks UH20) .40 6x50 Back (Desc 1-3/4-6) 1:05 4x100 Back (neg split) 2:00 Total: 3,000 Yards/Meters

I. Warm-Up: 200 Kick - 10 sec rest 200 Swim - 10 sec rest 200 Kick w/fins - 10 sec rest 200 Swim w/fins - 10 sec rest II. SwimFit A. 8 Rds every 2:00 75 swim 8 Burpees Rest 2 min B. 8 Rds every 1:30 50 Swim 6 Burpees Rest 2 min C. 8 Rds every 1:00 25 Swim 4 Burpees Total: 2,000 Yards/Meters

I. Warm-Up: 12x25 Dr (ODDS-Salute/EVENS-TD breast) .40 12x50 Kick (ODDS-fast/EVENS-MOD) 1:10 12x100 Sw (EVENS-Free/EVENS-Rev IM) 1:45 II. Main Set: 7x200 #1-2 @ 3:00/3:30 #3-4 @ 2:50/3:20 #5-6 @ 2:40/3:10 #7 @ 2:30/3:00 Total: 3,300 Yards/Meters

I. Warm-Up: 1200 Mixer *must alt every 200 II. SwimFit A. 10 Rds 20 Situps 15 Split Jumps 100 Swim Rest 2 min B. 21-15-9 KB Goblet Squat Burpees *200 swim after ea rd Total: 2,600 Yards/Meters

I. Warm-Up: 20x25 Kick .35 10x50 Neg Split (ODDS:Fr/EVENS:Choice) 1:00 5x100 IM 1:45 II. Main Set: 3x200 Kick w/fins (Desc 1-3) 3:00 4x200 FAST w/fins 3:00 Total: 2,900 Yards/Meters

I. Warm-Up: 6x100 (Desc 1-3/4-6) 1:30/1:40 12x50 (25k/25sw) 1:00/1:10 II. SwimFit A. 12 Rds every 3:00 100 Swim 25 Squats 5 Pushups Rest 2:00 B. 5 Rds every 1:30 25 Swim 20 Alt Lunges (10/10) 15 Situps Total: 2,550 Yards/Meters

I. Warm-Up: 300 Pull w/snorkel 6x50 Kick (25fast/25mod) 3x100 DPS 4x75 (25Dr-Salute/50Swim) *10 sec rest after ea II. Main Set: 400 Swim 6:00/7:00 2x200 IM (neg split ea 50) 3:00/3:30 400 Swim 5:55 4x100 IM - FAST 1:50 400 Swim 5:30/6:00 Total: 3,200 Yards/Meters

I. Warm-Up: 600 Swim *After every 50 = 5 Situps/4 Pushups/3 Squats II. Main Set: 2 Rds 4x25 UH2O .40 2x50 (Desc 1-2) 1:05 100 (FAST) 2:30 *Rest 1 min btwn rds 3 Rds 3x50 (Kick/Swim by 25) 1:10 2x75 (25Dr/50Sw) 1:20 2x100 (Desc 1-2) 1:45 *Rd 1 - Bk/Rd 2 - Br/Rd 3 -Free *Drills = Bk (3RA/3LA/3WS), Br (Triple Decker), Fr (10/10) Total: 2,400 Yards/Meters

I. Warm-Up: 15 Burpees 300 Pull w/snorkel 15 V-Ups 2x150 Kick - 10 sec rest after ea 15 Supermans 3x100 Swim (last 25:UH2O) - 15 sec rest after ea II. SwimFit A. 9 Rd every 90 seconds 10 Split Jumps 50 FAST Rest 2 min B. 3-6-9-12-15 Pushups 50 Swim 15-12-9-6-3 50 Swim Rest 2 min C. 200 Swim 100 Alt Lunges 100 Alt DB PP 200 Swim Total: 2,050 Yards/Meters