I. Warm-Up: 1000 Mixer II. SwimFit A. Every 1:30 for 12 Rds 6 Split Jumps (total) 50 Swim Rest 2 min B. Every 2:00 for 8 Rds 10 Squat Jumps 75 Swim Rest 2 min C. Every 2:30 for 4 Rds 6 Burpees 100 Swim Total: 2,600 Yards/Meters

I. Warm-Up: 4x100 Rev IM 8x50 2 of ea stroke (k/sw by 25) 4x100 IM *10 sec rest after ea II. Main Set: 2x{8x25 Kick 4x50 Dr/Sw by 25 2x100 Swim (Desc 1-2) Rd 1 - Fr (Drill - Tarzan/Intervals - .35/1:00/1:30 Rd 2 - No Free (Drills - TD, 6-3-6, or rhythm/Intervals - .40/1:05/1:40) Total: 2,400 Yards/Meters

I. Warm-Up: 200 Kick (alt mod/fast by 25) 10 Squats 200 Pull 10 Pushups 200 Swim 10 Alt Lunges 200 Choice II. SwimFit A. 10 Rds 25 Swim 10 Pool Get Outs 20 Froggers Rest 3 min B. 3-6-9-15-21 Pushups 21-15-9-6-3 Squat Jumps *150 Swim After ea Total: 2,200 Yards/Meters

I. Warm-Up: 10 Min Swim *Mix up drills, kicks, etc II. Main Set: 12x25 Kick (#4,8, 12 - UH2O) .40 2x200 Desc 1-2 3:00/3:15 10x25 Kick (max dolphin kicks off ea wall) .40 2x200 Neg Split 3:00/3:15 8x25 Kick (FAST) .40 2x200 FAST 3:00/3:15

I. Warm-Up: 3x400 #1 - Pull #2 - Kick w/fins #3 - Sw *15 sec rest after ea II. SwimFit A. 10 Rds 100 Swim 3 Pool Get Outs 6 Alt Lunges 12 V-Ups Rest 3 min B. 10 Min AMRAP 25 Swim 3 Burpees 3 Squats 25 Swim 5 Burpees 5 Squats 25 Swim 7 Burpees 7 Squats ....etc *Keep continuing with pattern until 10 min is up

I. Warm-Up: 5x100 Kick w/fins 3 @ 1:40 2 @ 1:35 5x100 Pull w/snorkel 3 @ 1:50 2 @ 1:45 II. Main Set: 2x200 IM @ 3:45/4:00 4x25 UH2O .40 4x100 IM 1:50/2:00 8x25 UH2O .40 8x50 2 of ea stroke (neg split) 1:05 4x25 UH2O .40 Total: 2,600 Yards/Meters

I. Warm-Up: 12x100 4 @ 1:30/1:35 3 @ 1:25/1:30 3 @ 1:20/1:25 2 @ 1:15/1:20 II. Main Set: 3x200 IM @ 3:15/3:20 2x200 IM @ 3:10/3:15 1x100 IM @ 3:05/3:10 Rest 2 min 3x150 Free @ 2:30/2:35 2x150 Free @ 2:25/2:30 1x150 Free @ 2:20/2:25 Total: 3,200 Yards/Meters

I. Warm-Up: 4x100 Swim w/fins (max UH2O off ea wall) 1:30 3x200 DPS 3:00 II. SwimFit A. 10 Rds 5 Burpees 10 Jumping Lunges 25 Swim Rest 3 min B. 10 Rds every 90 seconds ODDS - 5 Puhsups/50 Swim EVENS - 10 Squats/50 Swim Rest 3 min C. 21-15-9 Pool Get Outs DB Devil Press *Ea round begins with 100 Swim Total: 2,050 Yards/Meters

I. Warm-Up: 3x400 #1 - Pull (breathe every 5th) #2 - Kick w/fins (max UH2O off ea wall) #3 - Swim (50mod/50fast) *Rest 10 sec after ea II. Main Set: 200 @ 80% 3:00 4x50 - 25Dr(6-3-6)/25sw 1:00 200 @ 90% 3:00 4x50 - 25Dr(Tarzan)/25sw 1:00 200 @ 100% 3:00 Rest 2 min 100 @ 80% 1:25 2x50 25Dr(fingfertip)/25Sw 1:00 100 @ 90% 1:25 2x50 25Dr(FARTLEK - 3 cycles fast/3 cycles long)/25Sw 1:00 100 @ 100% 1:25 Total: 2,700 Yards/Meters

I. Warm-Up: 1 Min of ea {inchworms, lunge & twist, burpees, squats) Then 12x100 ODDS - Swim EVENS - Kick *all w/fins *10 sec rest after ea 100 II. SwimFit A. 21-15-9 KB Goblet Squats 150-100-50 Swim 9-15-21 Pool Dips Rest 3 min B. 4 Rds 16 KB Goblet Lunges (total) 16 SA KB PP (8/8) 100 Swim Total: 1,900 Yards/Meters