I. Warm-Up: 1 Min of ea { high knees, butt kickers, arm circles, burpees Then 1000 Pull (breathe every 5th) II. Main Set: 2x{ 4x25 Kick .35 4x50 Swim (desc 1-4) 1:05 *Rd 1 - Free/Rd 2 - 2nd Best Stroke 2x{ 6x50 KDR/Sw by 25 1:10 4x75 Swim (DPS) 1:25 Rd 1 - Free/Rd 2 - Choice Total: 2,800 Yards/Meters

I. Warm-Up: 800 SKIP (200 Swim, 200 Kick, 200 IM, 200 Pull) II. SwimFit: 600 Swim 40 Squats 40 Pushups 500 Swim 40 Alt Lunges 40 Burpees 400 Swim 40 Froggers 40 Kick Sits 300 Swim Total: 2,600 Yards/Meters

I. Warm-Up: 8x25 Choice .30 4x50 K/Sw by 25 1:05 2x100 DPS 1:45 200 (Desc ea 50) 3:00 II. Main Set: 3x500 Desc 1-3 7:00/7:30 *3-5 Dolphins kicks off ea wall before breakout *breathe every 3/5/3 by 500 Total: 2,300 Yards/Meters

I. Warm-Up: 4x200 #1 - Kick #2 - Pull (breathe every 5th) #3 & 4 - Swim (5 dolphin kicks off ea wall) *15 sec rest after ea II. SwimFit: A. 300 Swim 10 Pool Get Outs 200 Swim 10 Burpees 100 Swim 10 Kick Sits Rest 3 min B. 4 Rds 20 DB Floor Press 20 DB Floor Flies 200 Swim Total: 2,100 Yards/Meters

I. Warm-Up: 200 Pull (breathe every 5th) 200 Kick w/fins 200 Pull w/snorkel 200 Swim w/fins *anything with fins = max dolphin kicks UH2O off ea wall *15 sec rest after ea 200 II. Main Set: 500 For Time 8x25 Double Arm Back Stroke .40 400 For Time 8x25 Double Arm Back Stroke .40 200 For Time 8x25 Double Arm Back Stroke .40 Total: 2,300 Yards/Meters

I. Warm-Up: 5x100 (50kick./50sw) 2:00 4x75 (25Dr/25Sw) 1:15 3x50 Sw (DPS) 1:00 *Drill - 6/3/6 II. SwimFit: A. 200 Squats *Every 20 reps = 25 Swim Rest 2:00 B. 100 Pushups *Every 10 reps = 50 Swim Rest 2:00 C. 100 Split Squats ea leg *Every 20 ea leg = 75 Swim Total: 2,250 Yards/Meters

I. Warm-Up: 10x50 Kick 1:05 10x50 Swim *ODDS - Free/EVENS - Anything but Free II. Main Set: 4x100 IM (Desc 1-4) 1:45 4x50 (1 of ea str; DPS) 1:05 2x200 IM (Desc 1-2) 3:30 4x50 (2 Free/2 ABF) 1:05 400 IM for Time Total: 2,600 Yards/Meters

I. Warm-Up: 500 Swim II. SwimFit 300 Swim 50 WB 50 Alt Lunges 300 Swim 40 WB 40 Alt Lunges 300 Swim 30 WB 30 Alt Lunges 300 Swim 20 WB 20 Alt Lunges 300 Swim 10 WB 10 Alt Lunges Total: 2,000 Yards/Meters

I. Warm-Up: 2x500 Pull (breathe every 5th) 7:00/7:30 II. Main Set: 6x200 2:50/3:20 ODDS - Kick w/fins EVENS - DPS, -1 by 25 Total: 2,200 Yards/Meters

I. Warm-Up: 600 Mixers II. SwimFit 100 Swim 10 DB PP 50 Sit-ups 10 Push-ups 100 Swim 9 DB PP 45 Sit-ups 9 Push-ups 100 Swim 8 DB PP 40 Sit-ups 8 Push-ups ...continue with pattern all the way down; reps drop by 1 on PP/Push-ups & 5 on Sit-ups ea rd *Swims (1st 5x100 = IM/2nd 5x100 = Free) Total: 1,600 Yards/Meters