I. Warm-Up: 1 min of ea (inchworms, lunges w/twist, Burpees, Squats) Then 3x100 Kick - 10 sec rest after ea 3x200 Swim (breathe every 5th) - 10 sec rest after ea 3x100 Kick w/fins (last 25:UH2O) - 10 sec rest after ea II. SwimFit: A. 20 Min AMRAP 100 Swim 20 Pool Dips 10 Jumping Lunges (ea leg) Rest 3 min B. 10 Min AMRAP 50 swim 20 V-Ups 1- Pushups

I. T-60 *Swim as much as you can in 60 min *can mix in kick, drill, strokes, etc.

I. Warm-Up: 1000 Mixer II. SANTA's SLEIGH Rudolph (1 Min Max Froggers) 50 Swim Dasher (12 Alt DB Snatches) + Dancer (12 DB FSQ) 100 Swim Prancer (24 Pushups) + Vixen (24 DB Strict Press) 50 Swim Comet (24 Burpees) + Cupid (24 Pool Get Outs) 100 Swim Donner (12 DB Hang Cleans) + Blitzen (12 Alt SA DB Jerks) 50 Swim SANTA (3 Min Max Sprint from the Blocks/Start)

I. Warm-Up: 800 SKIP II. Main Set: 10x25 5 @ .30 2 @ .25 2 @ .20 1 @ .15 10x50 5 @ 1:00 2 @ .55 2 @ .50 1 @ .45 10x100 5 @ 1:30 2 @ 1:25 2 @ 1:20 1 @ 1:15 Total: 2,550 Yards/Meters

I. Warm-Up: 3x200 Kick w/fins 2x400 Pull (breathe evert 5th) *10 sec rest after ea II. SwimFit A. 21-15-9-15-21 Alt SA KB Snatches KB Goblet Squats *After ea rd = 100 swim Rest 3 min B. 4 Rds 200 Swim 20 Pool Dips 20 V-Ups Total: 2,700 Yards/Meters

I. Warm-Up: 20x25 Kick (#5, 10, 15, 20 = UH2O) .40 16x50 (25 KDR/25Sw) 1:05 II. Main Set: 10x100 5 @ 1:30/1:35 3 @ 1:25/1:30 2 @ 1:20/1:25 5x200 2 @ 3:00/3:30 2 @ 2:55/3:25 1 @ 2:50/3:20 Total: 3,300 Yards/Meters

I. Warm-Up: 1 min of ea {Scorpions, Squats, Pushups, Lunges, Situps Then 2x500 (Desc 1-2) *Rest 15 sec btwn 500s II. SwimFit A. 5 Rds every 3 min 100 swim 10 Squat Jumps Max Burpess with remaining time *Rest 1 min btwn rds; track burpees Rest 2 min B. 5 Rds every 2 min 50 Swim 10 Alt Lunges Max Situps *rest 1 min btwn rds; track situps Total: 1,750 yards/meters

I. Warm-Up: 3x300 (#1 - kick/#2 - pull/#3 - Swim) *15 Sec Rest After Ea 3x200 (Desc 1-3) *10 Sec After ea II. Main Set: 4x100 Choice (No Free) 2:00 8x25 UH2O .40 4x100 Free 1:25/1:35 8x25 UH2O .40 4x100 IM 2:00 Total: 2,900 Yards/Meters

I. Warm-Up: 10 rds every 2:00 50 Swim 10 Alt Lunges 5 Burpees II. SwimFit 1000 Swim 80 Squat Jumps 60 Split Jumps 40 V-Ups 20 Mountain Climbers 1000 Swim Total: 2,500 Yards/Meters

I. Warm-Up: 2x200 Kick w/fins 4x100 Pull (breathe every 3rd) 8x50 Sw (DPS, -1 by 25) *10 sec rest after ea II. Main Set: 20x100 5 @ 1:35/1:40 5 @ 1:30/1:35 5 @ 1:25/1:30 5 @ 1:20/1:25 Total: 3,200 Yards/Meters