I. Warm-Up: 3x100 (25k/50sw/25k) 1:50 6x50 (25UH2O/25sw) 1:05 12x25 3 of ea stroke .35 II. SwimFit A. 4 Rds 5 Burpees 10 Squat Jumps 15 Situps 200 Swim Rest 3 min B. 10 Rds 50 Swim 10 Pool Dips 10 V-Ups Total: 2,200 Yards/Meters

I. Warm-Up: 12x25 Kick (3 of ea str) .35 8x50 2 of ea str (k/sw by 25) 1:05 4x75 Swim (1 of ea str) 1:25 II. Main Set: 2 Rds 4x25 UH20 .40 4x50 Dr/Sw by 25 1:00 4x100 Swim (Desc 1-4) 1:45 *Rd 1 - Fr/Rd 2 - Anything but Free *Drills - Fly (rhythm), Bk (6/6), Br (rhythm), Free (Finish Dr) Total: 2,400 Yards/Meters

I. Warm-Up: 6x100 Rev IM #1 - Kick #2 - KDR #3 - Sw *Repeat pattern for 4-6 *10 sec after ea rd 12x50 #1 - Fr #2 - Br #3 - Fr #4 -Bk *Repeat pattern 2x *all 50's on 1:05 II. SwimFit A. 12 Rds every 1:30 ODDS - 5/8 Pushups 25 Sprint EVENS - 6 Split Jumps (3/3) 50 Sprint Rest 3 min B. 150 Swim 30 Pool Dips 150 Swim 40 Leg Lifts 150 Swim 50 Squats 150 Swim Total: 2,550 Yards/Meters

I. Warm-Up: 4x200 #1 & 3 - Kick w/fins #2 & 4 - Pull *10 sec rest after ea 200 II. Main Set: 3x600 (Desc 1-3) 9:00/10:30 3x400 (Desc 1-3) 5:50/6:50 3x200 (Desc 1-3) 2:50/3:20 Total: 3,400 Yards/Meters

I. Warm-Up: 200 Swim (3 dolphin kicks off ea wall) 200 Pull (breathe every 5th) 200 Kick w/fins 200 Choice (mix up strokes) *15 sec rest after ea 200 II. SwimFit A. 10 Rds every 1:30 50 Swim *w/remaining time = max situps Rest 2 min B. 8 Rds every 3:00 100 Swim *w/remaining time = max burpees Rest 2 min C. 10 Rds every 1:00 25 Swim *with/remaining time = max v-ups Total: 2,350 Yards/Meters

I. Warm-Up: 300 Kick (25Mod/25fast) 400 Pull (breathe every 3rd) 500 Swim (5 dolphin kicks off ea wall) *15 sec rest after ea II. Main Set 200 IM 3:00/3:30 4x50 Fly (Desc 1-4) 1:05 200 IM 2:55/3:25 4x50 Back (Desc 1-4) 1:00 200 IM 2:50/3:20 4x50 Breast (Desc 1-4) 1:05 200 IM 2:45/3:15 4x50 Free (Desc 1-4) .55 Total: 2,800 Yards/Meters

I. Warm-Up: 12x25 Kick (#1-6:No fins/#7-12:Fins) .35 12x25 Dr (ODDS:Salute/EVENS:3R-3L Back) .35 8x50 Sw (Desc 1-4/5-8) 1:00 II. SwimFit A. 6 Alt Rds ODD Rds - 2 Rds every 3:00 20 Squats 10 Split Jumps 50 Swim EVEN Rds - 2 Rds every 3:00 10 Pushups 50 Swim 10 Pool Dips Rest 2 min B. 21-18-15-12-9 RKBS Situps *after ea rd = 100 Swim Total: 2,100 Yards/Meters

I. Warm-Up: #1-3 - Kick #4-6 - Pull #7-8 - Swim *15 Sec Rest after ea II. Main Set: T-30 *Swim as much as you can in 30 min

I. Warm-Up: 15 Min Warm-Up *warm-up however you would like for 15 Min *make sure to include some tech, turn, and speed work II. SwimFit A. 25 Min AMRAP 150 Swim 75 Squats 25 Burpees

I. Warm-Up: 10 Inch-worms 16x25 Kick .35 20 Alt Toy Soldiers 12x50 (Dr/Sw by 25; DR - Salute) 1:05 10 Squat Jumps 8x75 DPS 1:20 II. Main Set: 2 Rds 6x50 Kick (Desc 1-3;4-6) 4x100 FAST Rd 1- No Equip; 1:05/3:00 Rd 2 - W/fins; .55/2:30 Total: 3,000 Yards/Meters