SwimFit 4.29.20
I. Warm-Up: 4x75 Kick (build/mod/fast by 25) 4x100 Dr/Sw by 50 4x125 DPS *Dr = Fingertip or 6/3/6 bk *10 sec rest after ea II. SwimFit A.Every .45 for 8 Rds 3 Burpees 25 Swim Rest 2 min B. Every 1:20 for 10 Rds 3-5 Pushups 50 Swim Rest 2 min C. Every 1:45 for 8 Rds 10 Pool Dips 100 Swim Total: 2,400 Yards/Meters
SwimFit 4.27.20
I. Warm-Up: 1200 Mixer *Must alt stroke, drill, kick, pull, etc every 100 II. Main Set: 25 on .30 50 on 1:00 75 on 1:30 100 on 2:00 ...continue with pattern until you miss interval; rest 5:00 and go back down
SwimFit 4.17.20
I. Warm-Up: 3x500 # 1 - 10x50 (25k/25sw) 1:00 # 2 - 5x100 (alt Mod/Fast by 25) 1:30/1:35 # 3 - 500 DPS II. Main Set: 10x25 Kick (FAST) .35 2x200 Swim (Neg Split) 3:00/3:15 8x25 Kick (FAST) .35 4x100 Swim (Neg split) 1:30/1:40 Total: 2,750 Yards/Meters
SwimFit 4.15.20
I. Warm-Up: 400 Pull 4x100 Kick w/fins 400 Swim (Desc ea 100) *15 sec rest after ea II. SwimFit A. 21-15-9-15-21 Alt Lunges (total) Pushups *75 Swim After ea Rest 2-3 min B. 300 Swim 100 Situps 50 V-Ups 100 Situps 300 Swim Total: 2,175 Yards/Meters
SwimFit 4.13.20
I. Warm-Up: 4x100 Free 2 @ 1:35 1 @ 1:30 1 @ 1:25 4x100 IM 2 @ 1:45 1 @ 1:40 1 @ 1:35 II. Main Set: 8x25 Choice 3 @ .30 2 @ .25 2 @ .20 1 @ .15 8x50 Free 3 @ 1:00 2 @ .55 2 @ .50 1 @ .45 8x75 No Free 3 @ 1:20 2 @ 1:15 2 @ 1:10 1 @ 1:05 Total: 2,000 yards/meters
SwimFit 4.10.20
I. Warm-Up: 4x300 #1 & 3: Kick w/fins #2 & 4: Pull *15 sec rest after ea II. SwimFit: A. Every 1:30 for 8 Rds 50 Swim 3 Pool Get outs Rest 3 min B. Every 2 min for 6 Rds 4 Froggers 4 Split Jumps (2/2) 75 Swim Total: 2,050 Yards/Meters
SwimFit 4.8.20
I. Warm-Up: 5x100 Pull (breathe every 5th) 10x25 Kick (alt MOD/Fast by 25) 5x100 Swim (Build) 10x25 Kick (FAST) *10 sec rest after ea II. Main Set: 15x100 3 @ 1:30/1:40 3 @ 1:25/1:35 3 @ 1:20/1:30 3 @ 1:15/1:25 3 @ 1:10/1:20 Total: 3,000 Yards/Meters
SwimFit 4.6.20
I. Warm-Up: 1000 Mixer II. SwimFit: 200 Swim 20 Burpees 400 Swim 40 Alt Lunges 600 Swim 40 Split Jumps 400 Swim 20 Pool Get Outs 200 Swim Total: 2,800 Yards/Meters
SwimFit 4.3.20
I. Warm-Up: 5x200 #1 = Kick #2 =Pull #3-4 = Swim *10 sec rest after ea II. Main Set: 2x1000 Swim (Desc 1-2) *Rest = Work Total: 3,000 Yards/Meters
SwimFit 4.1.20
I. Warm-Up: 20x25 Kick .40 #10&20 = UH2O II. SwimFit A. Every 90 sec for 12 Rds 5 Burpees 25 Swim Rest 2-3 min B. Every 1:15 for 10 Rds 8 Froggers 25 Swim Rest 2-3 Min C. Every 1:00 for 8 Rds 12 Split Jumps 25 Swim Total: 1250 Yards/Meters
