I. Warm-Up: 300 Pull (breathe every 3rd) 4:30 2x100 Kick (Desc 1-2) 2:00 4x25 Sw (Alt Mod/Fast by 25) .30 II. SwimFit: A. 10 Rds 5 Burpees 100 Swim Rest 2 min B. 6 Rds 15 WB or 15 KB/DB Thrusters (single KB/DB) 100 Swim Rest 2 min C. 4 Rds 12 Mountain Climbers (total) 75 Swim Total: 2,000 Yards/Meters

I. Warm-Up: 6x50 (25k/25sw) 1:00 3x100 (50Dr/50 Sw) 1:30/1:40 300 DPS 3:00/3:30 *Drill = 6/3/6 Bk or Free II. Main Set: 8x25 (5 dolphin kicks off ea wall) .30 4x100 1:35-1:30-1:25-1:20 8x25 (4 dolphin kicks off ea wall) .30 3x100 1:30-1:25-1:20 8x25 (3 dolphin kicks off ea wall) .30 2x100 1:25-1:20 8x25 (2 dolphin kicks off ea wall) .30 1x100 1:20 Total: 2,700 Yards/Meters

I. Warm-Up: 2x200 Kick 400 Pull (breathe every 5th) *10 sec rest after ea II. SwimFit: A. 5 Rds 24 Squats 14 Split Jumps 100 Kick Rest 2 min B. 21-15-9-15-21 Walking V-Ups *After ea rd = 100 Swim Rest 2 min C. Every 90 seconds for 8 Rds 5 Pushups 75 Swim Total = 2,200 Yards/Meters

I. Warm-Up: 4x200 #1-2 - Kick #3-4 - Pull #5 - Swim *15 sec rest after ea II. Main Set: 2x1000 Desc 1-2 14:00/15:00 OR 4x500 Neg Split 7:00/7:30 Total: 2,800 Yards/Meters

I. Warm-Up: 1 Min of ea {Squat jumps, Burpees, Alt Lunges, Push-ups} Then 4x200 Pull (breathe every 3rd) *15 sec rest after ea 200 II. SwimFit: 200 Swim 100 Alt Lunges 150 Swim 100 Walking V-Ups 100 Swim 100 Squats 100 Swim 100 Situps 150 Swim 100 Split Squats (50/50) 200 Swim Total: 1,700 Yards/Meters

I. Warm-Up: 800 SKIP II. Main Set: 4x100 Free 1:25/1:35 4x100 IM 1:35/1:45 2x200 Free 2:50/3:10 2x200 IM 3:10/3:30 Total: 2,400 Yards

I. Warm-Up: 1 min of ea { Inchworms, Scorpions, Alt Lunges, Squat Jumps} Then 2x400 #1 - Pull (breathe every 3rd) #2 - Swim (breathe every 3rd) *10 sec rest after ea II. SwimFit: A. 12 Min OTM Alt Min 1 - 50 Swim Min 2 - 15 sit-ups Min 3 - 8 Push-ups Rest 2 min B. 12 Min OTM Alt Min 1 - 10 DB Thrusters Min 2 - 50 Swim Min 3 - 10 NG DB Floor Press Rest 2 min C. 12 min OTM Alt: Min 1 - 14 Grandfather Clocks Min 2 - 14 Slow Plank Minis Min 3 - 50 Swim Total: 1,450 Yards/Meters

I. Warm-Up: 2x500 #1 - Alt Kick/Sw by 25 #2 - Swim w/fins (max UH2O off ea wall) *15 sec rest after ea II. Main Set: 10x100 (3 dolphin kicks off ea wall) 1:35/1:45 5x100 (5 dolphin kicks off ea wall) 1:30/1:40 2x100 (7 dolphin kicks off ea wall) 1:25/1:35 Total: 2,700 Yards/Meters

I. Warm-Up: 20x25 #1-5 - Kick .35 #6-10 - DR (Finger-tip) .30 #11-20 - Swim .30 II. SwimFit A. 10 Rds 8 DB Thrusters 50 Swim 8 Kick Sits Rest 2 min B. 21-15-9-15-21 Pool Dips Alt DB FR Lunges *Each Rd begins w/ 100 Swim Total: 1,500 Yards/Meters

I. Warm-Up: 200 Pull (breathe every 3rd) 2x200 Kick w/fins (25 build/25 Fast) 200 Swim (5 dolphin kicks off ea wall) *10 sec rest after ea II. Main Set: 3x: 4x25 Kick - 10 Sec Rest 2x50 (25dr/25sw) - 10 sec rest 200 Swim - 15 sec rest *Rd 1 - Best stroke/Rd 2 - 2nd best stroke/Rd 3 - 3rd best stroke *Drills - Free (Fingertip), Breast (triple decker), Back (6/6), Fly (3RA-3LA-1WS) Total: 2,000 Yards/Meters