I. Warm-Up: 2x200 Kick (Desc 1-2) 2x200 Pull (breather every 3rd) 2x200 Swim (DPS) *10 sec rest after ea 200 II. Main Set: 4x25 Finger-tip .30 4x50 Free 1:00 8x25 Catch-Up .30 4x100 Free 1:30 Rest 1:00/Put on Fins 4x25 Finger-tip .25 4x50 Free .50 8x25 Catch-Up .25 4x100 Free 1:20 Total: 2,700 Yards/Meters

I. Warm-Up: 1000 Mixer II. Main Set: 5x100 (#1,3,5-Fast) 2:00 5x150 (#2&4-FAST) 3:00 5x200 (#1,3,5-Fast) 4:00 Total: 3,100 Yards/Meters

I. Warm-Up: 800 SKIP (200 Swim/200 Kick/200 IM/200 Pull) II. SwimFit: A. Wet Murph 800 swim 200 Situps 200 Pushups 300 Squats 800 Swim Total: 2,400 Yards/Meters

I. Warm-Up: 10x100 #1-2 - Free 1:30/1:35 #2-4 - Rev IM 1:40/1:45 #5-6 - Free 1:25/1:30 #7-8 - IM 1:40/1:45 #9-10 Choice 1:45/1:50 II. SwimFit A. 21-15-9 Lunge Jumps Squat Jumps *150 Swim After ea Rest 3 min B. 4-8-12-16 Push-ups Knees to Elbow (K2E) in push-up position *200 Swim after ea rd Total: 2,250 Yards/Meters

I. Warm-Up: 300 Pull (breathe every 3rd) 300 Swim (breathe every 5th) 200 Kick (25mod/25fast) 200 Swim (Breathe 3/5 by 25) *10 sec rest after ea II. Main Set: 3x500 For Time *Rest 3 min after ea one *Try to maintain same speed throughout set Total: 2,500 Yards/Meters

I. Warm-Up: 10x50 Free on .55/1:00 12x25 Kick on .35 10x50 Free on .50/.55 12x25 Kick w/fins .30 (max UH2O off ea wall) II. SwimFit A. 500 Swim 50 Knee to elbow (K2E) in pushup position 400 Swim 40 Mountain Climbers 300 Swim 30 V-Ups 200 Swim 20 Toe Touches 100 Swim 10 Situps Total: 3,100 Yards/Meters

I. Warm-Up: 6 Rds 25 Kick .25 50 Drill 1:00 100 Swim 1:35 *Drill - Tarzan/Catch-up by 25 II. Main Set: 2x50 No Free @ 80% 1:05 2x75 No Free - FAST 1:20 4x50 Free @ 80% .55 4x100 Free - FAST 1:45 2x50 Choice @ 80% 1:05 2x75 Choice - FAST 1:15 Total: 2,225 Yards/Meters

I. Warm-Up: 400 Pull (breathe every 3rd) 200 Kick w/fins 100 Drill 50 Swim *Drill - Fingertip/Catchup by 25 *10 sec rest after ea II. SwimFit A. 21-15-9-6-3 Piuhsups Situps *75 Swim after ea rd Rest 3 min B. 150 Swim 50 Split Sq ea leg 50 V-Ups 150 Swim Rest 3 min C. 3-6-9-12 Pool Dips Rotational Planks ea *50 swim after ea rd Total: 1,550 Yards/Meters

I. Warm-Up: 3x100 Free 1:40 6x50 Kick 1:05 3x100 Free 1:35 6x50 Kick 1:00 3x100 Free 1:30 II. Main Set: 4x25 No Free .35 4x50 DPS (Same stroke) 1:05 6x25 Free .30 6xx75 DPS (Free) 1:15 4x25 Worst Stroke .35 4x50 DPS (Worst Stroke) .35 Total: 2,700 Yards/Meters

I. Warm-Up: 800 SKIP (Swim, Kick, IM, Pull by 200) II. SwimFit A. 50 Swim 10 Hollow Rocks 75 Swim 20 Bicycles 100 Swim 40 Sit-ups 75 Swim 20 Hip Dips 50 Swim 10 V-Ups Rest 2 min B. 100 Swim 50 Squats 200 Swiim 50 Split Squats ea leg 300 Swim 50 Alt Lunges 200 Swim 50 Cossack Squats 100 Swim Total: 2,050 Yards/Meters