SwimFit 8.31.20
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
SwimFit 8.24.20
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
SwimFit 8.21.20
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
SwimFit 8.19.20
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
SwimFit 8.10.20
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
{"items":["5fc95626f300ac00174c6bdb","5fc95626f300ac00174c6bdc","5fc95626f300ac00174c6bda","5fc95626f300ac00174c6be2","5fc95626f300ac00174c6bde","5fc95626e17deb0017ce35bb","5fc95626e17deb0017ce35b6","5fc95626e17deb0017ce35b7","5fc95626e17deb0017ce35b4","5fc95626e17deb0017ce35ba"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":2,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":670,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_15","value":"rgba(48,48,48,1)"},"showVideoPlayButton":true,"galleryLayout":2,"targetItemSize":670,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}
