I. Warm-Up: 1 Min of ea (Alt toy soldiers, Up/Down Dog, Burpees, Alt Lunges & Twist Then 2x500 Pull #1 - breathe every 3rd #2 - breathe every 5th *15 sec rest after ea II. Main Set: 200 Swim 3:30/3:40 2x100 Swim w/snorkel 1:45/2:00 200 Kick 4:40/5:00 2x100 Swim w/snorkel & fins 1:45/2:00 Rest 2:00 8x25 (80-90-100%-ez x2) .40 4x50 (90-90-90-100%) 1:05 2x100 (90-100%) 1:35/1:45 1x200 FAST 3:10/3:40 Total: 2,600 Yards/Meters

I. Warm-Up: 4x100 (25k/75sw) 2:00 8x50 (25Dr/25Sw) 1:05 12x25 80-90-100% x4 .30 *Drills - ODDS:6-3-6 Bk/EVENS: Triple Decker Breaststroke *25's - ODDS:Back/EVENS:Breast II. SwimFit A. 6 Min AMRAP 200 Swim *w/remaining time = Max Squat Jumps Rest 3 min B. 5 Min AMRAP 150 Swim *w/remaining time = Max KBS Rest 3 min C. 4 Min AMRAP 100 Swim *w/remaining time = Max Pushups Rest 3 min D. 3 Min AMRAP 50 swim *w/remaining time = Max Pool Dips Total: 1,600 Yards/Meters

I. Warm-Up: 8x25 Kick .35 6x50 (K/Sw by 25) 1:05 4x75 (25k/50sw) 1:40 2x100 Swim 1:50 II. Main Set: 300 Pull 4:30 Then 3x100 DPS 1:30 300 Pull w/snorkel 5:00 Then 3x100 Desc 1-3 1:30 300 Pull 4:30 Then 3x100 (last 25: UH2O) 1:50 Total: 2,800 Yards/Meters

I. Warm-Up: 1000 Mixer II. SwimFit A. 200-150-100-50 Swim *After ea rd = 12 Squat Jumps/9 Burpees Rest 3 min B. 150-100-50-100-150 Swim *After ea rd = 12 Split Jumps/9 V-Ups Total: 2,050 Yards/Meters

I. Warm-Up: 300 Kick w/fins 6x50 (ODDS:Free/EVENS:Anything but Free) 300 Kick w/fins 3x100 Rev IM *10 sec rest after ea II. Main Set: 5x100 Fast 2:45 Then 200 Easy 4x100 Fast 2:40 Then 150 Easy 3x100 Fast 2:35 Then 100 Easy 2x100 Fast 2:30 Then 50 Easy 100 Fast 2:25 Then 50 Easy Total: 3,250 Yards/Meters

I. Warm-Up: 1 min of ea (Pushups, Squats, Seal Jacks, Situps) Then 4x25 UH2O .40 6x50 (25k/25sw) 1:05 8x75 (MOD/BUILD/FAST) 1:15 II. SwimFit A. 10 Rds every 1:30 25 Sprint *ODDS - Fr/EVENS - No Free Rest 2 min B. 8 Rds every 1:45 50 Sprint *ODDS - Fr/EVENS - No Free Rest 2 min C. 6 Rds every 2:00 75 Sprint *ODDS - Fr/EVENS - No Free Total: 2,100 Yards/Meters

I. Warm-Up: 3x500 #1 - 10x50 Dr (ODDS:6/6 Back/EVENS:Salute 6/6 Free) #2 - 5x100 (ODDS:Bk/EVENS:Fr) #3 - 500 choice *10 sec rest after ea II. Main Set: 2 Rds 12x25 DPS .35 8x50 (Dr/Sw by 25) 1:05 4x75 Swim Rd 1 - Fr/Dr - Fingertip Rd 2 - Bk/Dr - 6/6 Total: 3,500 Yards/Meters

I. Warm-Up: 3x200 Kick w/fins 3:00/3:15 (max dolphin kicks underwater off ea wall) 6x100 Pull (breathe every 3rd) 1:45/1:50 II. SwimFit A. 4 Rds 25 Squat Jumps 50 Alt Walking Lunges 100 Swim Rest 3 min B. 4 Rds 75 Situps 100 RKBS 125 Swim Rest 3 min C. 4 Rds 100 Flutter Kick 125 Dolphin Kicks 150 Swim Total: 2,7000 Yards/Meters

I. Warm-Up: 20x25 DR (ODDS-Salute/EVENS-6/3/6 Bk) .35 16x25 Kick (ODDS-Kick w/kickboard/EVENS-Tombstone) .35 12x25 Swim (ODDS-Mod/EVENS-Fast) .35 II. Main Set: 4x500 #1 - 10x50 (12.5Mod/37.5Fast) 1:05 #2 - 5x100 on 1:40-1:35-1:30-1:25-1:20/1:501:45-1:40-1:35-1:30 #3 - 2x250 (alt 50MOD/50Fast) 4:00 #4 - 500 w/fins all out (must be sub 6:30) Total:3,200 Yards

I. Warm-Up: 1 Min of ea (inchworms, toy soldiers, split jumps, v-ups) Then 2x500 Pull w/snorkel *15 sec rest after ea 500 II. SwimFit A. 3 min Max Squats The 200 Fast Rest 2 min 2 Min Max Split Jumps Then 100 Fast Rest 90 seconds 1 Min Max Burpees Then 50 Fast B. 21-15-9-3-9-15-21 Pool Dips Situps *After ea rd = 100 Swim Total = 2,050 Yards/Meters