SwimFit 3.30.20
I. Warm-Up: 2x500 Pull #1 - Breathe every 3rd #2 - Breathe every 5th *Rest 15 sec after ea II. Main Set: 5x200 #1 & 3 = 80% #2 = Neg Split #4 = Build #5 = Fast *15 sec rest after ea 10x100 #1-2 = 80% #3-4 = Neg Split #5 = EZ #6-7 = 80% #8-9 = Build #10 = Fast Total: 3,000 Yards/Meters
SwimFit 3.27.20
I. Warm-Up: 1000 Mixer II. SwimFit A. 21-15-9-3 Pool Get Outs Pushups *ea rd starts with 100 swim Rest 2 min B. 4 Rds 75 Swim 25 Split Lunges 12 Burpees Total: 1,800 Yards/Meters
SwimFit 3.25.20
I. Warm-Up: 400 Pull 6:00/6:30 6x50 (K/Sw by 25) 1:00/1:05 400 Swim 5:55/6:25 II. Main Set: 4x{ 2x25 Kick (MOD/FAST by 25) .35 4x75 DPS, -1, 2 by 25 1:15 2x100 FAST 1:25 Total: 3,400 Yards/Meters
SwimFit 3.23.20
I. Warm-Up: 20x25 ODDS-Kick/EVENS-Swim .35 10x50 ODDS-Free/EVENS-Choice 1:00 II. SWIMFIT A. 100 Pushups EMOM = 25 Swim Rest 2 min B. 150 Squats EMOM = 25 Swim *for both A&B, always start w/the swim to begin the workouts
SwimFit 3.20.20
I. Warm-Up: 2x{ 300 Pull (breathe every 5th) 200 Kick (w/fins) 100 Swim *300 = 15 sec rest; 200 = 10 sec rest; 100 = 5 sec rest II. Main Set: 3x{ 4x25 Kick .30 50 Froggers 100 Fast *Rest 2 min btwn rds 3x{ 2x500 (build ea 50) 1:00 30 Split Jumps 200 Fast *Rest 2 min btwn rds Total: 2,700 Yards/Meters
SwimFit 3.18.20
I. Warm-Up: 1 Min of ea {scorpions, toy soldiers, lunge & twist, arm circles) Then 1200 (alt 100 swim/100 Kick) II. SwimFit A. 4 Rds 4 Burpees 300 Swim (12 laps) 8 pool get outs Rest 2 min B. 4 Rds 75 Swim 20 Split Jumps 20 Situps Total: 2,700 Yards/Meters
SwimFit 3.16.20
I. Warm-Up: 16x25 Kick (no board; every 4th 25 = UH2O) .40 12x50 Dr/Sw by 25 (ODDS-Free/EVENS-Anything but free; Drills: Free (6-3-6), Bk (6/6), Breast/Fly (Rhythm) 1:05 8x75 (Desc Interval) 2 @ 1:20, 2 @ 1:15, 2 @ 1:10, 2 @ 1:05 II. Main Set: 2x400 (Desc 1-2) 6:00/6:30 3x200 (Neg Split) 1:25/1:40 4x100 FAST 1:20/1:35 Total: 3,400 Yards/Meters
SwimFit 3.13.20
I. Warm-Up: 800 SKIP II. SwimFit: 100 Swim 20 Pushups 200 Swim 40 Alt Lunges 400 Swim 60 Situps 800 Swim 60 Situps 400 Swim 40 Alt Lunges 200 Swim 20 Pushups 100 Swim Total: 3,000 Yards/Meters
SwimFit 3.11.20
I. Warm-Up: 4x300 #1 - DPS #2 - Swim (build ea 100) #3 - DPS, -1, by 25 #4 - Swim (neg split) *15 sec rest after ea II. Main Set: 2x1000 FAST *Rest = work *2nd 1000 must be faster than the 1st
SwimFit 3.9.20
I. Warm-Up: 3x200 #1 - Kick #2 - Pull #3 - Swim *15 Sec rest after ea 6x100 #1-2 - Kick (neg split) #3-4 - Pull (neg split) #5-6 - Swim (neg split) II. SwimFit A. 27-24-21-18-15-12-9 Squat Jumps V-Ups *100 swim after ea rd Rest 3 min B. 2 Rds 40 Split Jumps 200 Swim Total: 2,300 Yards/Meters
