I. Warm-Up: 500 *Must change it up every 50 yds/meters II. Main Set: 2x800 (Desc 1-2) 12:00 3x400 (Desc 1-3) 5:50 4x200 (Desc 1-4) 2:50 Total: 4,100 Yards/Meters

I. Warm-Up: 10 Arm Circles (Forward & Backward) 10 Toy Soldiers ea leg 10 Inchworms 3x200 #1 - Kick #2 - pull #3 - Sw w/snorkel *10 Sec Rest after ea II. SwimFit: A. 3 rds 10 TGU (5/5) 10 Pushups 150 Swim Rest 3 min B. 5x3 Min AMRAP 25 Swim 5 Burpees 10 Squat Jumps *Rest 90 sec after ea AMRAP *Try to match score ea AMRAP Rest 3 min C. 12 MIN CAP 2 Rds 5 DB Devil Presses 10 DB FSQ 15 Alt Lunges *With Remaining Time = Max Distance Swim

I. Warm-Up: 400 DPS 16x25 Kick (every 4th 25: UH2O) 4x100 Rev IM *10 sec rest after ea II. Main Set: 4x100 IM (Desc 1-4) 1:45/2:00 8x25 DAB .40 3x200 IM (Neg split ea 50) 3:15/3:45 8x25 DAB 2x400 IM-FAST 6:30/7:15 Total: 3,400 Yards/Meters

I. Warm-Up: 200 Kick 200 Swim 200 Kick w/fins 200 Swim w/fins *10 Sec Rest after ea II. SwimFit A. 4 Rds 15 Pushups 15 WB 200 Swim Rest 2 min B. For Time: 10 Burpees 150 Swim 20 V-Ups 40 Alt DB G2OH 20 V-Ups 150 Swim 10 Burpees Total: 1,900 Yards/Meters

I. Warm-Up: 12x75 (K/Dr/Sw) ODDS-Fr/EVENS-ABF DR - Fr (Tarzan), Bk (6-3-6), Br (TD), Fly (Rhthym) *10 Sec Rest After ea II. Main Set: 3x100 (80-90-100%) 1:35-1:40-1:45 4x25 Double Arm Back .40 3x150 (80-90-100%) 2:15-2:20-2:25 4x25 Double Arm Back .40 3x200 (80-90-100%) 2:55-3:00-3:05 4x25 Double Arm Back .40 Total: 2,550 Yards/Meters

I. Warm-Up: 1 Min of Ea {inchworms, scorpions, V-Ups, Lunges Then 2x500 #1 - Pull #2 - Swim w/fins *15 sec rest after ea 500 II. SwimFit A. Every 4 min for 16 min 150 Swim 10 Burpees 10 Situps Rest 2 min B. Every 3 min for 15 min 10 Squats 10 Split Jumps 100 Swim Total: 2,100 Yards/Meters

I. Warm-Up: 1 min of ea {Alt Lunges, Pushups, Situps, Froggers Then 10x100 DPS 1:30/1:40 II. Main Set: 2x200 Kick w/fins (neg split) 3:45 5x100 Fast 1:30/1:40 2x200 Kick w/fins (alt build/fast by 25) 3:30 5x100 Fast 1:25/1:35 Total: 2,800 Yards/Meters

I. Warm-Up: 800 SKIP II. SwimFit A. 5 Rds 100 Swim 20 Squats 10 Burpees Rest 3 min B. 21-15-9-15-21 Situps Split Jumps *After ea Rd = 100 Swim Rest 3 min C. 5 Rds 100 Swim 20 Pool Dips 10 Supermans Total: 2,800 Yards/Meters

I. Warm-Up: 1000 Mixer II. Main Set: 4x200 Pull (breathe every 3rd) 3:00/3:30 3x200 Sw w/snorkel 3:15/3:45 2x200 Swim (Desc 1-2) 2:55/3:25 1x200 Fast 2:50/3:20 Total: 2,900 Yards/Meters

I. Warm-Up: 16x25 (4 of ea str) .40 12x50 (Dr/Sw by 25; 3 of ea str) 1:10 *Drills - Free (Tarzan), Breast (Triple Decker), Back (6-3-6), Fly (Rhythm) II. SwimFit A. 4 Rds 12 DB Floor Press 12 Split Jumps 200 Swim Rest 3 min B. 2 Rds 300 Swim 20 Alt OH SA DB Lunges 40 Alt DB G2OH 20 DB Goblet Squats