I. Warm-Up: 4x400 #1 - 16x25 Kick (10 sec rest after ea) #2 - 8x50 (25Dr/25sw) 10 sec rest after ea #3 - 4x100 Pull (15 sec rest after ea) #4 - 2x200 DPS (15 sec rest after ea) II. Main Set: 6x200 Fast *Rest = 3:00 btwn 200's *Goal is to keep 200's same speed or get faster; no "Save it up Sally's) Total: 2,800 Yards/Meters

I. Warm-Up: 800 SKIP (200 Swim, 200 Kick, 200 IM, 200 Pull) II. SwimFit: A. 5 Rds Veritcal Kicking - 30 Sec On/30 Sec Rest 1. Flutter Kick 2. Fly Kick 3. Tread Water w/hands out of the water Rest 3 min B. 10 Rds every 2 min 50 Swim 30 Russian Twists ea side 15 Froggers

I. Warm-Up: 3x100 Pull (breathe every 5th) 1:40 8x25 Kick (ODDS: Mod/EVENS: FAST) .40 3x100 Swim 1:35 8x25 Kick (UH2O) .40 II. Main Set: 2 Rds 200 IM - FAST Rest 2 min 2x100 IM - FAST Rest 1:30 8x50 (2 of ea str FAST) Rest 1 min *Rest 1 extra min btwn rds Total: 2,600 Yards/Meters

I. Warm-Up: 1,200 Mixer II. SwimFit A. 500 Swim 50 Squat Jumps 400 Swim 40 Burpees 300 Swim 30 Pool Get Outs 200 Swim 20 V-Ups Total: 2,600 Yards/Meters

I. Warm-Up: 3x200 Kick w/fins 3X200 Pull (breathe every 3, 5, 7 by 200) *15 sec rest after ea one II. Main Set: 8x25 Rhythm Dr (2 Breaststrokes/2 Fly Strokes) .30 6x50 Br or Fly 1:05 8x25 6-3-6 (Alt Fr/Bk by 25) .30 6x50 Fr or Bk 1:00 Rest 3 min 4x50 DPS (Br or Fly) 1:05 3x100 Choice (Br or Fly) 2:00 4x50 DPS (Fr or Bk) 1:00 3x100 Choice (Fr or Bk) 1:35/1:40 Total: 3,200 Yards/Meters

I. Warm-Up: 3x100 IM - All Kick (10 sec rest after ea) 6x50 DPS (10 sec rest after ea) 3x100 IM (10 sec rest after ea) 6x50 Neg Split (10 sec rest after ea) II. SwimFit A. 12 Rds every 2 min 25 Split Jumps (total) 50 Swim Rest 3 min B. 10 Rds every 1:30 6 Pushups 50 swim Total: 2,300 Yards/Meters

I. Warm-Up: 2x200 Kick w/fins 2:50/3:00 8x50 (2 of ea str) 1:00 2x200 Swim w/fins 2:45/2:55 II. Main Set: 3x100 Im 1:50/2:00 6x50 (25k/25sw - 2 Fly, 2 Back, 2 Breast) 1:05 3x100 IM 1:45/1:55 4x50 (25k/25sw - 2 Back, 2 Breast) 1:05 3x100 IM 1:40/1:50 2x50 (25k/25sw - Breast) 1:05 Total: 2,700 Yards/Meters

I. Warm-Up: 8x50 (k/sw by 25) 1:05 2x200 Pull w/snorkel 3:10/3:40 8x50 (k/sw by 25) 1:00 2x200 Swim w/snorkel 3:10/3:40 II. SwimFit A. 800 Swim 100 Squats 100 Burpees 800 Swim Total: 3,200 Yards/Meters

I. Warm-Up: 5x100 (25sw/50k/25sw) - 10 sec rest 6x75 DPS - 10 sec rest 5x100 Pull (breathe every 5th) - 10 sec rest II. Main Set: 4x100 (Desc 1-4) 1:45/1:55 4x25 Double Arm Backstroke .40 4x100 (Desc 1-4) 1:35/1:45 4x25 Double Arm Backstroke .40 4x100 (Desc 1-4) 1:25/1:35 4x25 Double Arm Backstroke .40 Total: 2,950 Yards/Meters

I. Warm-Up: 800 SKIP (Swim, Kick, IM, Pull by 200) II. SwimFit A. 10 Rds 50 Swim 25 Legs raises Rest 2 min B. 3-6-3-9-3-12 Burpees RKBS *100 Swim after ea Rd Rest 2 min C. 200 Swim 80 KB DL HP 200 Swim 40 Split Jumps ea leg 200 Swim 20 SA KB PP (ea arm) Total: 2,500 Yards/Meters