I. Warm-Up: 1000 Mixer II. SwimFit 800 Swim 60 Alt Lunges 60 Squats 400 Swim 30 Burpees 30 Plank-Ups 200 Swim Total: 2,400 Yards/Meters

I. Warm-Up: 12x100 #1-3 = Kick/Sw by 25 #4-8 = Dr/Sw by 25 #9-12 = Swim *Dr = 6-3-6 (6 kicks-3 pulls-6 kicks) II. Main Set: 500 Fast Then 4x25 DAB (Double Arm Backstroke) .40 300 Fast Then 4x25 DAB (Double Arm Backstroke) .40 100 Fast Then 4x25 DAB (Double Arm Backstroke) .40 Total: 2,400 Yards/Meters

I. Warm-Up: 2x400 #1 - kick w/fins #2 - Swim *ea 400 is max UH2O dolphin kicks off ea wall *10 sec rest after ea II. SwimFit A. 300 Swim 60 Pushups 60 V-Ups 300 Swim Rest 3 min B. 6 Rds 100 Swim 25 Squat Jumps Total: 2,000 Yards/Meters

I. Warm-Up: 8x50 Kick 1:05 4x75 Pull 1:25 2x100 Swim 1:30 II. Main Set: 3x{ 25 UH2O .40 2x50 Desc 1-2 1:05 200 FAST 3:30 3x{ 75 (25k/50sw 1:20 2x100 Desc 1-2 1:40 3x50 FAST 1:05 Total: 3,150 Yards/Meters

I. Warm-Up: 90 sec of ea { alt lunges, scorpions, squats, burpees Then 12x75 (25k/50sw) ODDS-Fr/EVENS-No Free *Rest 10 sec after ea 75 II. SwimFit A. 18 min OTM ODDS - 3 burpees/25 swim EVENS - 4 Squat Jumps/25 swim Rest 2 min B. 15 Min AMRAP 50 Swim 10 Alt Lunges 10 DB PP

I. Warm-Up: 10x100 3 @ 1:35 2 @ 1:30 3 @ 1:25 2 @ 1:20 II. Main Set: 3x50 1 @ 1:00 1 @ .55 1 @ .50 4x100 2 @ 1:35 1 @ 1:20 1 @ 1:25 5x200 2 @ 3:05 2 @ 2:45 1 @ 1:45 Total: 2,550 Yards/Meters

I. Warm-Up: Every 90 sec for 12 rds 10 Squat Jumps 25 Swim II. SwimFit A. 5 Rds 10 Walking Lunges 10 DB FSQ 100 Swim Rest 2 min B. 5 Rds 10 DB Devil Presses 100 Swim Total: 1,800 Yards/Meters

I. Warm-Up: 4x50 Swim (1 of ea str) 1:00 8x25 Kick (2 of ea str) .35 4x100 (Desc 1-4) 1:40 4x75 Kick (Desc 1-4) 1:45 II. Main Set: 8x25 Kick - FAST .35 500 Swim (Neg Split) 7:45 8x25 UH2O .40 500 Swim (build ea 100) 7:45 8x25 Kick w/fins .30 500 Swim - FAST 7:45 Total: 3,200 Yards/Meters

I. Warm-Up: 1 Min of ea {alt lunges, pushups, step ups, sprawls) Then 5x200 #1-2 = Kick #3-4 = Pull #5 = Swim *15 sec rest after ea II. SwimFit 20 Rds 100 Swim 10 Squats Total: 3,000 Yards/Meters

I. Warm-Up: 20x25 #1 - Kick #2 - Kick Drill #3 - Dr #4 - Swim *Kick Drill - Free (10/10), Breast (1 stroke/3 UH2O Kicks), Back (6/6), Fly (2 strokes/3 UH2O Kicks *Drills - Free (Fingertip), Breast (Triple Decker), Back (6-3-6), Fly (2RA-2LA-1WS) *All 25s on .35 II. Main Set 6x{ 4x25 DPS 2x100 Fast *ODDS - Free (Intervals:25s on .30, 100s on 2:15) *EVENS - No Free (Intervals: 25s on .35, 100s on 2:30) 4x{ 8x25 UH2O 2x50 Fast *ODDS - 2nd Best Stroke (Intervals:25s on .40, 50s o