SwimFit 6.29.20
I. Warm-Up: 2x200 Swim 3:00/3:15 2x200 Kick 6:00/6:15 II. SwimFit A. 6 Rds 12 Kick Sits 8 Split Jumps 75 Swim Rest 2 min B. 6 Rds 12...
SwimFit 6.26.20
I. Warm-Up: 6x50 (25kick/25swim) 1:05 12x75 (Fr/ABF/Fr by 25) 1:15 II. Main Set: 10x25 Fast (must maintain same speed/time throughout all...
SwimFit 6.24.20
I. Warm-Up: 1 min of ea {toy soldiers, scorpions, alt lunges, burpees) Then 400 Swim (5 dolphin kicks off ea wall) 2x200 Kick w/fins (max...
SwimFit 6.22.20
I. Warm-Up: 2x200 Pull (breathe every 3rd) 3:00 8x25 Kick (Desc 1-4/5-8) .35 2x200 Swim (DPS) 3:00 8x25 Tombstone Kicking .40 II. Main...
SwimFit 6.19.20
I. Warm-Up: 3x100 Kick 2:20 12x25 Sw .30 2x100 Kick 2:20 8x25 Sw .30 II. SwimFit: A. 30-25-20-15-10-5 Split Sq (ea leg) Pool Dips *After...
SwimFit 6.17.20
I. Warm-Up: 3x100 DPS 1:30 12x25 Kick (80%) .35 3x100 Pull (breathe every 3rd) 1:30 12x25 Kick (90%) .35 3x100 Swim 1:30 II. Main Set:...
SwimFit 6.15.20
I. Warm-Up: 500 Swim (Alt 50 Free/50 Anything But Free) 7:00/7:30 2x250 Kick w/fins (50 Build/50 Fast) 4:15 II. SwimFit: A. Every 3 min...
SwimFit 6.12.20
I. Warm-Up: 1000 Mixer II. Main Set: T-30 *Timed 30 min swim *use this as an active recovery day *70-80% effort *focus on stroke efficiency
SwimFit 6.10.20
I. Warm-Up: 4x200 Pull on 3:30 #1 - breathe every 3rd #2 - breathe every 5th #3 - breathe every 7th #4 - pick your own breathing pattern...
SwimFit 6.8.20
I. Warm-Up: 10 Min Mixer *warm-up however you want for 10 min *mix in some drill, kicking, and technique work *you will want to get in a...
