SwimFit 12.30.19
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
SwimFit 12.25.19
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)
SwimFit 12.16.19
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
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